f3sidekick – Page 2 – F3 Chattanooga

March 7, 2021

Go be a Warrior

QIC: Sidekick

Date: 03/06/2021

PAX: Mayhem

AO: Battlefield

Conditions

37 and clear. Slight breeze

COP

Stretched on our own for a bit; SSH ICX15; Willie Mays Hays ICX15

The Thang

Go be a Warrior

Off we go. 1.4 mile run to LFO HS

Mahktar Endjye 15 OYO

Reverse Lunges for 25 yds

On to the bleachers

Guessing game – I am thinking of a number in my head between 1 and 10 (inclusive cause you know that’s how we roll) and Mayhem has to guess it. We take the difference of his guess and my number and that is how many incline mercans we do followed by the number of box jumps up the bleachers. Exact guess gets 1 rep of each.

We repeat this going down with Dercans.

Move to the left – Man-makers on each bleacher al the way up; walk it down

Move to the left – Extended lunge and “power step”, all the way up; take one foot and skip a bleacher, flex this down into a groin stretch lunge, then push off with the lower foot to have both feet on one bleacher. Walk down

Dip Planks – Find a dip spot. 10 second count in the extended position, 5 xecond count in the bottom of your dip, repeat this over and over again until your arms give out. 30 second rest and do it again.

Down on the football field – 2 burpees, jail break across, 3 burpees, mosey back

Head the 1.4 miles back to home base

LBC, Freddie Mercury, heel Touch – all ICX15; Pretzel crunch ICX8 each leg

Time

COT

Self accountabiltiy is important for driving yourself to your goals. Hard to judge success and failure without holding yourself to some standard of performance

Moleskin

Mayhem is pretty good at reading my mind. The largest difference we had to do was 5 reps. pretty impressive

News

F3 softball team out there on slack

Recent Backblasts

March 2, 2021

Detention’s turn to fly

QIC: Sidekick

Date: 02/17/2021

PAX: Snatch, Dundee, Gretel, Ponce, Blue, Deer Jack, NordicTrack, Roomba, U-Turn

AO: Detention

Conditions

35 degrees and raining. Perfection

COP

SSHICX20; Willie Mays Hays ICX10; Forward Fold OYO; Left over Right OYO; Right over Left OYO; Seal Claps ICX12; Overhead Press ICX12

Mosey with Block to the far parking lot, down the hill, around the track

The Thang

Spread Eagle

All PAX spread out along the edge of the big lot; Walk to the middle of the lot and place your block; walk back to the edge.

All rounds will follow the same general sequence: travel to block, exercise with block, jail break to opposite side track; 10 Mercans; repeat back across the lot to your starting point; run a lap around the track

Round 1

Bear crawl — 20 Block Squats — Jail break — 10 Mercans — Bear Crawl — 20 Block squats — Jail Break — 10 Mercans — Lap

Round 2

Lunge — 20 Block press — Jail break — 10 Mercans — Lunge — 20 Block Press —Jail Break — 10 Mercans — Lap

Round 3

Crawl Bear — 110 Blockees — Jail break — 10 Mercans — Crawl Bear — 10 Blockees —Jail Break — 10 Mercans — Lap

Round 4

Reverse French Lunges — 20 Block Curls — Jail Break — 10 Mercans — Reverse French lunges — 20 Block Curls — Jail Break — 10 Mercans — Lap

Round 5

Traveling Burpees — 20 Kettle Bell Swings — Jail Break — 10 Mercans — Traveling Burpees — 20 Kettle bell Swings — jail Break — 10 Mercans — Lap

Retrieve Block and mosey back around the track, back up the hill, to the original starting position

COT

Enjoyed my morning at Detention. The crew did a great job hanging with a long mosey carrying a block and a tough beatdown. I talked about Lent today and the three aspects 1. Sacrifice. 2. Prayer. and 3. Helping those less fortunate. These are the three things we talk about in the Catholic church around Lent as we prepare for Easter

Moleskin

Great fun had by the QIC

News

Recent Backblasts

February 1, 2021

Take a Laaaappp

QIC: Sidekick

Date: 02/01/2020

PAX: M.I.A., Mayhem, White Glove, Lanyard, Sunscreen

AO: Beast Ridge

Conditions

35 and very Windy

COP

Forward Fold; Willie Mays Hays ICX12; SSH ICX20; Seal Claps ICX10; Shoulder Press ICX10; Slow Squats ICX15

The Thang

Take a Laaappp

We ran the loop around Beast Ridge today. We stopped 3 times for some exercises

Stop 1 – 15 Ircans; 15 Monkey Humpers IC; 15 LBC IC

Stop 2 – 10 Diamond Mercans; 10 1 legged Bulgarians each leg; 15 Freddy Mercury

Stop 3 – 10 LBAC; 10 Reverse; 10 Overhead Claps; 10 Seal Claps; Plank and broga; 50 Heel Touches

COT

Today is transition day for beast Ridge. Purple Rain is taking over as AOQ and it is time to recognize Mayhem for his great leadership at Beast Ridge. We also had a little fun reminiscing about Mayhem’s first post and his near death experience with IP. Great work Mayhem and thanks for your leadership!

Moleskin

News

Possible Tuff Muff on the horizon

Recent Backblasts

February 1, 2021

Twisted Sister

QIC: Sidekick

Date: 01/29/2020

PAX: Milkman, Dundee, U turn, Nordictrack, Squid, Snatch, Slois Lane, Sherlock, She Shed, Cleaver

AO: Shot House

Conditions

27 and Clear

COP

Forward Fold; Willie Mays Hays; SSH ICX20; Seal Claps ICX15; Overhead Press ICX15; Slow Squats ICX15; Mosey with block to track

Warm Up Round Duex

On the Bleachers –

Round 1 – Ircan, Box Jump; 2 Ircans, Box Jump; 3 Ircans, Box Jump; Repeat to the top. Last round was 12 Ircans

Round 2 – Alternating groin stretch/lunge X2 per step

The Thang

Twisted Sister

This is a Dora Variant where instead of traveling as a timing method, we do 15 Squats.

Round 1 – 200 Block Curls. PAX 1 knocks out 15 squats while PAX 2 completes as many block Curls as possible; switch and repeat until a cumulative total of 200 reps are complete

Run a lap

Round 2 – 150 Overhead press

Run a Lap

Round 3 – 100 Kettle Bell Sings; Sub reverse lunges for squats

Run a Lap

Not enough time for another round so we knocked out 25 Mercans and 25 BBSU

COT

State of the union for F3 Chatt. We have grown a lot over the last 4 years. Lots of new places to go and people to see. Keep up the efforts on EH and spread the joy that F3 brings to you

News

Possible Tuff Muff on the Horizon

Recent Backblasts

January 27, 2021

65 degrees in January

QIC: Sidekick

Date: 01/26/2021

PAX: Limp Lips; Vsquared; Brain Fart; Hansen

AO: Boneyard

Conditions

65 degrees and moist

COP

Various bending over stretches and arm stretches; shoulder press ICX15; Slow squat ICX12; Seal Claps ICX12;

Mosey to lot in front of Rec center

The Thang

Extended Warm up

11s – Hand release Mercans – Run – Monkey humpers

Mosey to the incline

Extended Four Corners

#1 – 25 Uphill Mercans

Run

#2 – One legged Bulgarians – 10 each side

Run

#3 – 15 uphill BBSU

Run

#4 – 25SSH

Run

No time to complete another full round and get back, so we did a diagonal

#1 – 15 downhill Mercans

Run

#2 – 50 Heel Touches

Run

Mosey back to the flag

Mary – – –

LBC ICX20; Pickle Pointers ICX20; Dying Cockroach ICX20; 10 BBSU OYO

Time

COT

Nothing earth shattering here today. just trying to support a peaceful transition of presidential power in our community.

Moleskin

News

Tuff Muff coming up soon

Recent Backblasts

January 24, 2021

The Wagon Wheel – Short track

QIC: Sidekick

Date: 01/23/2021

PAX: Best in Show; Slim Shady

AO: Battlefield

Conditions

32 degrees

COP

Informal warm up today. Did some stretching, did some repetitive movements. Just got warm a little. Then took a lap.

The Thang

First day back for me so we did some modification to the Wagon Wheel. Same basic concept, just imagine a wagon wheel with a hub, spokes, and the wheel. That’s basically it
Title of exercises or routine
Wagon Wheel

8 stations around the mostly round track at the battlefield.

Mahktar Mercans X10; Block Press X15; Jungle Boi Squats X10; Big Boi Sit Ups X15; 8 Count Body Builders X5; SSH X 20 (4 count); Imperial Squats X10; Crab Claps X10 (4 Count)

With only 3 PAX, we stayed together. Complete the exercise on the paper and run to the hub, which is marked by the Golden Gloom Shovel. Perform 3 Burpees and run back to your station. Complete the prescribed exercise again. Run around the track to the next station.

Repeat until all 8 stations have been completed.

Once Complete, we took a couple of cool down laps to finish it off

Time

COT

We talked about a mostly peaceful transition of power in our government. We are all ready to get back to some sense of Normalcy

Moleskin

News

Recent Backblasts

January 6, 2021

Shot House -Sidekick; Sidekick – Shot House

QIC: Sidekick

Date: 01/06/2021

PAX: Band Camp; Cleaver; Fissure; Milkman; Sherlock

AO: Shot House

Conditions

30 Degrees and clear. The grass was delicate crispness that only melted if you stayed stationary, which we did not

COP

SSHICX20; Willie Mays Hays ICX10; Forward Fold OYO; Left over Right OYO; Right over Left OYO; Seal Claps ICX12; Overhead Press ICX12

Mosey with Block to the track

The Thang

Spread Eagle

All PAX spread out along the straightaway of the track; Walk to the middle of the football field and place your block; walk back to the straightaway on the track.

All rounds will follow the same general sequence: travel to block, exercise with block, jail break to opposite side track; 10 Mercans; repeat back across the football field to your starting point; run a lap

Round 1

Bear crawl — 20 Block Squats — Jail break — 10 Mercans — Bear Crawl — 20 Block squats — Jail Break — 10 Mercans — Lap

Round 2

Lunge — 20 Block press — Jail break — 10 Mercans — Lunge — 20 Block Press —Jail Break — 10 Mercans — 1/2 Lap

Round 3

Crawl Bear — 110 Blockees — Jail break — 10 Mercans — Crawl Bear — 10 Blockees —Jail Break — 10 Mercans — 1/2 Lap

Round 4

Reverse French Lunges — 20 Block Curls — Jail Break — 10 Mercans — Reverse French lunges — 20 Block Curls — Jail Break — 10 Mercans — 1/2 Lap

Round 5

Traveling Burpees — 20 Kettle Bell Swings — Jail Break — 10 Mercans — Traveling Burpees — 20 Kettle bell Swings — jail Break — 10 Mercans — 1/2 Lap

Retrieve Block and circle up

COT

Hixson has been a great growth point for us in F3 Chattanooga. Milk has taken Shot House straight to 3 days a week to alleviate some overcrowding a Lions Den. The AO was so well received it had to split off again to form Detention. Great job by all. Keep it going through the winter, keep bringing those guys out. Spread the joy that is F3.

Moleskin

Was a bit quiet this morning. We did not talk any soccer which was surprising with Milk and Fizz in attendance. I am not complaining about that, but I could have used some of that magic spray about halfway through this morning.

News

Tuff Muff coming up sometime in February, stay tuned

Recent Backblasts

December 19, 2020

Spread Eagle

QIC: Sidekick

Date: 12/17/2020

PAX: Recycle; Whittler; Proscuitto; Red Raider; Burrito; Pound Dog; Gusher; Flute; Friday; Mansiere; Holy Kiss; Shank; Truck Stop; Pediasure; Jonna

AO: Smackdown

Conditions

30 Degrees with slight spittage of snow

COP

SSHICX20; Willie Mays Hays ICX10; 3rd Grade Exercises ICX10; Seal Claps ICX10; Shoulder PRess ICX10; Slow Squats ICX15

The Thang

Spread Eagle

All PAX spread out along the straightaway of the track; Walk to the middle of the football field and place your block; walk back to the straightaway on the track.

Round 1

Bear crawl — 20 Block Squats — Jail break — 10 Mercans — Bear Crawl — 20 Block squats — Jail Break — 10 Mercans — Lap

Round 2

Lunge — 20 Block press — Jail break — 10 Mercans — Lunge — 20 Block Press —Jail Break — 10 Mercans — Lap

Round 3

Crawl Bear — 110 Blockees — Jail break — 10 Mercans — Crawl Bear — 10 Blockees —Jail Break — 10 Mercans — Lap

Round 4

Reverse French Lunges — 20 Block Curls — Jail Break — 10 Mercans — Reverse French lunges — 20 Block Curls — Jail Break — 10 Mercans — Lap

Round 5

Traveling Burpees — 20 Kettle Bell Swings — Jail Break — 10 Mercans — Traveling Burpees — 20 Kettle bell Swings — jail Break — 10 Mercans — Lap

Last 3 minutes – Block squats and Block Reverse lunges

COT

Covid Talk – Trying to provide some guidance for PAX and their families on what to do with exposure at different levels. Not really what the guys wanted to hear this morning. But, anything we can do to limit exposure within the group and continue to meet and workout is a win. Have a great Christmas and New years!

Moleskin

For those that did’nt know, Burrito has been lying about working for a large law firm and actually works out of a 2 man office on labor law. Keep his secret please. Also, love SD. Not many places I can go and get mom jokes, penis jokes and general debauchery AND a workout. Love it

News

Legacy kicking off 12/24.

New Years convergence at Anvil, 7am

No workouts on Christmas Day

Recent Backblasts

December 9, 2020

Party of 5

QIC: Sidekick

Date: 12/09/2020

PAX: Prosciutto; Swingset; Lanyard; Sportsbra; BM&E

AO: Ridgecut

Conditions

29 and chillllly

COP

SSH ICX25; THIRD GRADE EXERCISE ICX12; FORWARD FOLD ICX10; MERCANS ICX12; SLOW SQUATS ICX15; SEAL CLAPS ICX12; SSH ICX15

The Thang

One of my favorite beat downs; This time Titled Party of 5

Series of 5 Exercises – Burpee – Mercan – Squat – Plank Jack – Big Boy Sit Ups

Start of with reps of 1 Burpee – 2 Mercans – 3 Squats – 4 Plank Jacks – 5 Big Boys

Run to the white car and back. This was about 60 yards each way I would guess.

Next Round was 2-3-4-5-6, then run. This was repeated up to round 10 with 10-11-12-13-14.

After Round 5 we executed a flawlessly socially distanced indian run around the parking lot for a break. We were so excellent at this, we did it again after round 10, but modified as the breath clouds being visible didnt make me feel good about our distancing.

We then needed to end on a bonus round so we jumped to 15-16-17-18-19.

Time

COT

Talked a bit about adversity and how to deal with it. How we deal with hard times can define how we lead and a lot about how we are viewed by those around us. Seek a solution, not a place to lay blame.

Moleskin

Indian runs during covid are probably not a great idea. I have reaffirmed my dislike for the cold.

News

Legacy kicking off 12/24

Convergence on New years day at Anvil 7 AM

No workouts Christmas Day

Recent Backblasts

December 6, 2020

No matter how you slice it, it still sucks

QIC: Sidekick

Date: 12/04/2020

PAX: Limp Lips; Sunburn; Hansen

AO: Boneyard

Conditions

41 degrees (which feels like 80 after 4 days in the low 20s); occasional drizzle but mostly dry

COP

SSH; Forward Fold; Willie Mays Hays; Supermans; Slow mercans; Slow squats

Mosey lap around the ball fields terminating at the workout station

The Thang

Tabata Time

10 stations set up; 30 seconds AMRAP; 5 seconds for rotation.

Mercans
Run
Rest
Dying Cockroach
Block Curls
Box jumps
Pull ups
BBSU
Block press
Block Squat

PAX picks their poison and the fun begins. Perform exercise for 30 seconds, then rotate in the 5 allotted seconds; start again.

30 seconds was not realistic for the run, so the plan was to use up the rest and rotation time for the lap. We achieved that a few times, but not every time. End result was 4 full rotations through the 10 stations.

As the title states; regardless of how you break these up, they still suck.

COT

Dealing with adversity is one of the key attributes in effective leadership. How you handle adversity says a lot about you. Can you accept accountability? Can you focus on a solution instead of seeking out blame? Can you remain calm and level headed? Can you ask for help? All good questions to ask when reflecting on your own experiences