QIC: The Count (RESPECT RESPECT)

Date: 07/30/2020

PAX: 6 Total – Duck Tales, Red Tees, Friar Tuck, Cleaver, Resume, Postman, 

AO: The Huey

Conditions

77 Degrees

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COP

Warm up in P/L area: SSH, Willy Mays Hays, Downward Dog, Upward Dog, Foward Fold, then Mosey around track and back to Baseball/Softball Fields.  Because I’m such a thoughtful Q, I opted to set up the Bases (Work Stations) in the outfield so PAX didn’t have to worry about getting orange clay all over them.    

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The Thang

Field of Dreams: 

Four Bases with 4 Exercises at each base.  Home Plate drives all movement for other bases.  When those at Home Plate complete their reps and set all PAX move to next base by different modes.  Those PAX at First, Second, and Third Base do AMRAP until PAX at Home Plate completes their reps and announces for PAX to move to next base.   

Round 1: Home Plate – Burpees (10 Reps) – First Base – Merkins – Second Base – Lunges – Third Base – LBC’s – All PAX rotate through all bases.  

Round 2: Home Plate – Mountain Climbers (4 count x 10 Reps) –  First Base – Chuck Norris Merkins – Second Base – Squat – Third Base  – Flutter Kicks – All PAX rotate through all bases.

Round 3:  – Home Plate – Plank Jacks (4 Count x 10 Reps) – First Base – Diamond Merkins – Second Base – Monkey Humpers – Third Base – American Hammer – All PAX rotate through all bases.

Round 4: Home Plate – Imperial Walker (4 Count x 10 Reps) – First Base – Wide Merkins – Second Base – Jump Squats – Third Base – Freddy Mercury – All PAX rotate through all bases. 

Move to Bleachers – 20 Incline Merkins – 20 Decline Merkins – 4 Box Jumps to the top walk down, Rinse and Repeat.   

Move Back to Field, Rinse and Repeat entire 4 Rounds.  All PAX stay together and mosey back to P/L – FLAG 

END EX

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COT

Spoke about the need for more than just prayer as our religious freedoms are coming under attack.  Nehemiah 1:1-11 is an excellent reading on what power 1 man of faith can do!  

BALL OF MAN: Praise / Prayers for Lutefisk and his family for the great result after Vera Hope’s Surgery.  Also for Mugshot and Tea Bag for both getting jobs they had been seeking. Prayers for our leaders and teachers, students, and parents!!!!  

 

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Moleskin

Nothing much to report from Mumblechatter….Just a good beatdown on a damp field of grass and bugs!!! LOL

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News

2.0 Day cancelled until further notice.

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QIC: The Count (RESPECT RESPECT)

Date: 07/27/2020

PAX: 11 Total – Blindside, Burrito, Flute, Friar Tuck, Hambone, Money Ball, Rodeo, Teflon, Turtle, Zena

AO: Lions Den

Conditions

77 Degrees

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COP

Warm up from P/L area with Mosey around toward Baseball/Softball Field and a nice grassy hill to utilize…  Warm up was to do 11’s with 1 Squat at top of hill, run down to bottom and do 10 Merkins, run back up and rinse and repeat until you do 10 Squats at top and 1 Merkin at bottom of hill and end back at top of hill.  

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The Thang

Field of Dreams: 

Four Bases with 4 Exercises at each base.  First Base drives all movement for other bases.  When those at First Base complete their reps and set all PAX with AYG to next base and do AMRAP until First Base PAX instructs everyone to move. 

Round 1: First Base – Burpees (10 Reps) – Second Base – Merkins – Third Base – Lunges – Home Plate – LBC’s – All PAX rotate through all bases.  

Round 2: First Base – Mountain Climbers (4 count x 10 Reps) – Second Base – Chuck Norris Merkins – Third Base – Squat – Home Plate – Flutter Kicks – All PAX rotate through all bases.

Round 3: First Base – Plank Jacks (4 Count x 10 Reps) – Second Base – Diamond Merkins – Third Base – Monkey Humpers – Home Plate – American Hammer – All PAX rotate through all bases.

Round 4: First Base – Imperial Walker (4 Count x 10 Reps) – Second Base – Wide Merkins – Third Base – Jump Squats – Home Plate – Freddy Mercury – All PAX rotate through all bases. 

Move to Bleacher – High Knee Step Ups to top of bleachers (7 Steps) – Step Down to bottom and do 20 Incline Merkins – High Knee Step Up to top and step down and do 20 Decline Merkins – High Knee Step Up to top and step down and do 20 Dips. 

Move Back to Field and Rinse and Repeat entire 4 Rounds and Bleacher routine.  Mosey up grassy hill to hardtop.  All PAX stay together and mosey back to P/L – FLAG 

END EX

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COT

Spoke about the need for more than just prayer as our religious freedoms are coming under attack.  Nehemiah 1:1-11 is an excellent reading on what power 1 man of faith can do!  

BALL OF MAN: Prayers out to Flute’s Brother and Sister on the news about their unborn child.  Prayers for our leaders. 

 

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Moleskin

A lot of good Mumble Chatter urging brothers on along the way!  Work on form…especially Squats…Keep Back Straight, drop rear end first and everything will follow!!! 

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News

2.0 Day cancelled until further notice.

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Recent Backblasts

QIC: The Count (RESPECT RESPECT)

Date: 07/18/2020

PAX: 11 Total – Best-In-Show (Respect), Cold Play, Dolly, Fissure, Mayhem, Mug Shot, Pebbles, Purple Rain, Toe Jelly, V-Squared

AO: Battlefield

Conditions

73 Degrees

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COP

Warm up from P/L area around perimeter of park to the pavilion.  SSH, Forward Fold, Willy Mays Hays, upward dog, downward dog, etc..

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The Thang

Super Spiderman’s – High Plank to Plank Jack to Hand Release Merkin and back to High Plank (1 Rep) – Do 10 Reps.

High PLURPEE – Start in High Plank.  Bring legs up to squat position while simultaneously releasing hands and then back to High Plank (1 REP) – Do 10 Reps

V-Ups – On Six, extend hands above head and legs extended 6 inches off deck.  Bring hands and legs up simultaneously holding for 1 count and back to start position (1 Rep) – Do 10 Reps.

Squat Saddle Hop – Start upright with legs together and arms to side.  Simultaneously bring arms up to chest (like praying) while legs split to sides and drop down into low squat position then come back to starting position (1 Rep) – Do 10 Reps.

Mercury Oblique’s – On Six with knees slightly bent and hands in sit up position behind head.  Bring left elbow and right knee together holding for 1 count and then back down then bring right elbow and left knee together holding for 1 count and back to start position (1 Rep) – Do 10 Reps.

Mountain Climbers w/Elbow lift – High Plank to Mountain Climbers, left knee to Right Elbow and Right Knee to left elbow and using Rowing Motion bring for both left and right elbow and return to High Plank (1 Rep) – Do 10 Reps.

Kneeling Jumps – Start on knees with body upright and hands in praying position or John McCain’s.  Bring 1 knee up at a time and when second knee comes up jump.  Return to knees (1 Rep) – Do 10 Reps

AYG for 1 lap around park and 5 Burpees.

Rinse and Repeat for another set and another lap around park.

After 2nd round and 2nd lap around park meet under pavilion and proceed to Deck of Pain. 

12 Hand Clap Merkins – 12 WWII Situps – 300 M. Sprint – 13 Chuck Norris Merkins – 14 Carolina Dry Docks – 14 Heels to Heaven – 14 Alternating Side Squat – 15 Standing Lunge – 16 Jumping Lunge – 17 Monkey Humpers – 18 Backward Lunge – 19 High Knees – 19 Low, Slow Squat – 25 Pickle Pointers – 25 Plank Jacks – 25 Mountain Climbers – 25 Squat – 100 Flutter Kicks – 100 SSH  = 483 Reps 

END EX

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COT

After count-o-rama and name-o-rama – I spoke of  the young men who lost their lives on July 16, 2015.  Reminded the PAX, that we never know when the end is near, so get right with your faith, your family, and yourself!  While we remember the five who lost their lives, there were two wounded that will deal with the trauma and memories the remainder of their lives, thus the reason we added 2 more exercises to make 7 in total.  Many more were effected by this terrorist attack, like the friends and loved ones left behind.  In addition to Carson Holmquist, Randall Smith, Thomas Sullivan, Squire “Skip” Wells, and David Wyatt, we want to remember the other two wounded during the attack.  DeMonte Cheeley, USMC and Police Sergeant Dennis Pedigo.  Let us never forget the tragedy of July 16, 2015.

BALL OF MAN: Prayed for our brothers of F3 Chattanooga and those who are going to family health issues.  We also prayed for the leaders of our local, state, and national governments. 

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Moleskin

Seems that some (MugShot and Fissure) didn’t care for the Military Tribute Songs TheCount was using during the workout!!!

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News

2.0 Day cancelled until further notice.

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Recent Backblasts

QIC: The Count (RESPECT RESPECT)

Date: 07/17/2020

PAX: 17 Total – Black Out, Cold Play, Cow Bell, DNF,  Fiddy Cent, Friar Tuck, Furley, John Doe, Mug Shot, Patrino, Rectum, Snow Patrol, Three Skin, Toe Jelly, Venus, Wood Rider.

AO: Parliment

Conditions

68 Degrees

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COP

Warm up was to mosey to football field and run up across and down the bleachers and to the end zone with short bleachers soft cushy rubber to lay on!!!!  SSH, Forward Fold, Willy Mays Hays, upward dog, downward dog, etc..

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The Thang

Tribute to the Fallen Five –  All exercise sets for each fallen hero was done as a group.  Plank or Al Gore was held as we waited for 6 to complete exercise set.

Carson Homquist – 25 – USMC (25 Captain Thor – 1:5 Ratio of BB Situps / American Hammers)  finish with 5 BB Situps and 25 American Hammers.

Randal Smith – 26 – USN (26 Ranger Merkins / 26 Smurf Jacks

Thomas Sullivan – 40 – USMC (40 Tricep Dips / 40 Squats)

Squire “Skip” Wells – 21 – USMC (Super 21 – 1 Merkin / 1 BB Situps up to 21 Merkins / 21 BB Situps) / Worst Merkin Ever – 21 Wide Merkin – 21 Merkin – 21 Diamond Merkin 

David Wyatt – 37 – USMC (37 Dolly’s / 37 WWII Situps)

Mosey around track to bleachers to run up stairs across the top and down at other end of bleachers.  

END EX

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COT

After count-o-rama and name-o-rama – I spoke of  the young men who lost their lives on July 16, 2015.  Reminded the PAX, that we never know when the end is near, so get right with your faith, your family, and yourself!  

BALL OF MAN: Prayed for our brothers of F3 Chattanooga and those who are going to family health issues.  We also prayed for the leaders of our local, state, and national governments. 

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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.]

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News

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

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Recent Backblasts

QIC:  The Count (Respect Respect)

Date: 07/08/2020

PAX: Bernie, Cataract (Respect), El Chapo (Respect), Escobar, Jail Bait, Mayhem (Respect), Mugshot, Roll Back, Toe Tag

AO: HackSaw

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Conditions

74 Degrees and Humid

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COP

Thanks to Mayhem for running the PAX from starting point back to Memorial Park where I had set up Social Distancing Stations!!! 

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The Thang

High Intensity w/coupons
Concept is easy, the execution can be breathtaking (literally).  10 Exercises per round, 20 Reps per exercise.  Run a lap after each round of about 1/4 mile.  Rinse and Repeat as many rounds as you can accomplish in 40 minutes.  (C) means use coupon.

Burpees – Curls (C) – Imperial Walkers – Tricep Ext (C) – Plank Jacks – Squats (C) – Mountain Climbers – Lunges (C) – SSH – Flutter Kicks (C)

10 Total PAX completed – 886 Burpees and 7, 860 total reps.  Also, in all completed 8.75 Miles running around park!  Not bad with 3 Respects and 1 Respect Respect!  

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COT

After countarama and namarama, I spoke about unplugging from all the reports that are out there.  Take the time to see for yourself what’s going on in our own community.  Be a role model by showing good Character and Ethics.  Pay it forward by helping someone less fortunate then you. 

Prayer and Praise Requests for our F3 Brothers.  

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Moleskin

Very little to report…Well except that prior to F3, Mugshot and TheCount rucked and we Zigged when we should have Zagged and Mayhem came to the rescue to pick us up so we wouldn’t be late to set up…The good news is we still got 5.1 miles in before being saved!  Appreciate Mayhem not beating me up about my propensity to get lost!! 

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News

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

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QIC:  The Count (Respect Respect)

Date: 06/22/2020

PAX: 11 PAX Total- Dolly, Doodles, Early Bird, Fast Lane, Gaylord, Lanyard, Lock Jaw, Mayhem (Respect), Purple Rain, Swing Set.

AO: Beast Ridge

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Conditions

68 Degrees and starting to get humid!!!!

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COP

Brief 5 min warm up with SSH, Willy Mays Hayes, Michael Phelps, and Mosey to Pavilion area for beatdown.

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The Thang

Nickleback/Creed – Workout
This is actually third time for this workout in about month with slight variations.

Set 1 – As Many Rotations in 12 mins as possible using coupon where indicated, but optional for other exercises. 20 Burpees, 20 Alt Reverse Lunge (Coupon), 20 Merkins (2nd rotation – Diamonds/3rd rotation – Werkins, 20 LBC’s (Coupon), 20 Tricep Ext (Coupon). 40 yard AYG and then back to start.

Set 2 – As Many Rotations in 12 Mins as possible using coupon where indicated , but optional for other exercises. 20 Mountain Climbers, 20 Squats (coupon), 20 Overhead Press (Coupon), 20 Freddy Mercury (Coupon), Peter Parkers w/Merkin. 40 Yard Shuttle Run 10 Lines back and forth in P/L.

Set 3 – As Many Rotations in 12 Mins as possible using coupon where indicated, but optional for other exercises. 20 SSH, 20 Alt Lateral Lunge (Coupon), 20 Bicep Curls (Coupon), 20 Reverse LBC’s.

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COT

After countarama and namearama we discussed convergence for July 4th at the Battle Field. talked about Fathers Day and those important things to do in your parents life and the important things they do in yours. Same goes for those who are fathers with their kids. At the end we lifted up the F3 Nation and Chattanooga in prayer and I read the Simple Prayer of St. Francis for the needs of our country and world.

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Moleskin

The boys worked it hard today so there was very little mumble chatter, but there was a lot of heavy breathing!!!

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News

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

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Recent Backblasts

QIC:  The Count (Respect Respect)

Date: 06/20/2020

PAX: 8 PAX-Buritto, D.J. Shelton (FNG-JackAss), Geek Squad, Gusher, Natty Light, Pound Dog, Recycle, Snowcream

AO: Reformation

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Conditions

65 Degrees, with about 86% Humidity.

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COP

Warm up was about 5 minutes and then mosey (1/4 mile) to where exercise stations were set up.

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The Thang

15 Min of Pain x 3!!!!

Set 1- 15 Minutes- As Many Rounds of Set 1 (Coupon optional on exercises where not indicated) —- 15 Burpees – 20 Alt Rev Lunges (coupon) – 10 Merkins (2nd Rotation – Diamonds/3rd Rotation – Werkins), 20 LBC’s, 10 Tricep Extension (Coupon). Mosey about 3 minutes in P/L area).

Set 2- 15 Minutes- As Many Rounds of Set 2 (Coupon optional on exercises where not indicated) —- 30 Mountain Climbers – 30 Squats (Coupon) – 10 Overhead Shoulder Press (Coupon) – 20 Freddy Mercury – 10 Peter Parker w/Merkin. Line Up AYG about 40 Yards. Rinse and Repeat back.

Set 3- 15 Minutes- As Many Rounds of Set 3 (Coupon optional on exercises where not indicated)—-30 SSH, 30 Alt Lateral Lunge, 30 Bicep Curl (Coupon), 20 Reverse Lunges (Coupon), 30 Sec Side Plank (Rt) and 30 Sec Side Plank (Lft). Line Up AYG about 40 Yards. Rinse and Repeat back.

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COT

After countarama and namearama we named our FNG (in the front parking lot). Talked about Fathers Day and read the Simple Prayer of St. Francis.

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Moleskin

Best not to use Back P/L that is adjacent to home when using rock music that is loud! We had a rather large man that came over and proceeded to yell at the PAX about working out so early in the morning when people are still sleeping! Apologies were not appreciated and he really needed a new Alabama “Roll Tide” hat….His looked like he got it when Bear Bryant was still alive and fit like he was 10 again!!!

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News

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

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Recent Backblasts