My Block and Me

QIC:  Sidekick

Date: 10/05/2020

PAX: Oilcan; Threeskin

AO: Anvil


Conditions

56 and Clear


COP

SSH ICX20; Forward Fold OYO; 3rd Grade Exercises ICX12; Slow Mercans ICX10; Slow Squats ICX15; Mosey lap


The Thang

IP Inspired 11s

Torch the Shoulders

10 Block Mercans

Rifle Carry about 30 yards

1 Blockie

Rifle Carry back

Repeat unitl reps are flopped

Mosey 2 laps

Block Stays Dry

10 Block Squats – Dealer’s choice – Weight of the block on you during squat

Carry Block 30 yds – Dealer’s Choice

1 Big Boi with block – Get down and up without block touching ground

Carry back

Repeat until reps are flipped

1 Mosey Lap

Time


COT

Time to refocus and regroup after IP, school starting, etc. Keep bringing the guys out and bettering yourself


Moleskin

My block is too light apparently. Wish my shoulders agreed


News

Hopefully a 4 year anny event in the works


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    Trip to the Great Pyramid

    QIC:  Sidekick

    Date: 09/29/2020

    PAX: Pink Panther; Ringwald; Back Pew; Kowbell, Lite Brite; Boyz -WL(BHAM); Sunshine; Friendzone; Schwartz; Cupid; The Count; Uncle Fester; FNG-LTL; Skitch; Captain Wafer; White Glove

    AO: Hill City


    Conditions

    56 and very clear; crisp if you will


    COP

    SSH ICX20; Forward Fold ICX10; 3rd Grade Exercises ICX12; WiIlie Mays Hays ICX10; Slow Mercans ICX10; Slow Squats ICX15


    The Thang

    Trip to the Pyramid

    Mosey across the bridge.

    Stop at the top for some partner link-n-log mercans; calf raises

    Mosey on to the river past the aquarium, in front of the great pyramid

    11s

    10 Ircans at the bottom; box jump to the top; 1 Dercan

    9 Ircans at the bottom; box jump to the top; 2 Dercans

    Repeat until the totals are flopped, always equals 11

    Start the mosey back to the flag


    COT

    Take the time to enjoy what you have in front of you. For example, a great AO with lots of things to go see and do.


    Moleskin

    When you’re 20, things are easier. Like running and jumping up a pyramid


    News

    Potential 4 year anny convergence coming up


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      Where Be dem Boats?

      QIC:  Sidekick

      Date: 09/28/2020

      PAX: White Glove, Best In Show, Purple Rain, Lanyard

      AO: Beast Ridge


      Conditions

      60 degrees and clear


      COP

      SSH ICX20; Forward Fold ICX10; LBAC-Reverse-Press-Cherry Pickers ICX15 each; Slow Squats ICX15; 3rd Grade Exercises ICX12; Willie Mays Hays ICX12


      The Thang

      Lets go See some boats

      Mosey to Bass Pro

      Stop at the Love Shack for Some Dercans, Ircans, Super Dips and Super Mercans

      Continue on

      Stop for some Core – 20 BBSU; 20 LBC; 20 American Hammers

      Continue on to the front parking lot

      Ground Work – Start standing up, hands down to the ground and walk them out to a plank; Mercan, right hand up then mercan; left hand up then mercan; Plank Jack; Mountain Climber; Peter Parker; Parker Peter; walk feet forward; stand up.

      Continue this to the crosswalk, was about 15 yards in total

      Take off moseying again

      Stop for core – Freddie Mercury; LBC; Pickle Pointers

      Mosey again; We took the walking track at the bridge

      Back to the flag.

      Total of about 2.8 miles


      COT

      Not everyone is a fan of running. Its out of many comfort zones. Look for things in life that are out of your comfort zone. challenge yourself to grow


      Moleskin

      I enjoy running now. Never thought I would say that out loud


      News

      No news


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        The Wagon Wheel Rolls on

        QIC:  Sidekick

        Date: 09/05/2020

        PAX: 8 Track, Allstate, Early Bird, Pebbles, Toe Jelly

        AO: Battlefield


        Conditions

        64 degrees with a welcome nip in the air


        COP

        SSh ICX25; Forward Fold OYO; Willie Mays Hays ICX12; Slow Squats ICX12; 3rd grade exercises ICX12; Right over left & Switch ICX8 each; Mercans ICX10


        The Thang

        This is the Maiden Voyage of the Wagon Wheel. 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 wound track at the battlefield.

        Mercans X15; Block Press X15; Jungle Boi Squats X15; Big Boi Sit Ups X15; Block Curls X15; SSH X 20 (4 count); Imperial Squats X15; Crab Claps X15 (4 Count)

        Split up a with a PAX at a station individually. Complete the exercise on the paper and run to the hub, which is marked by the Golden Gloom Shovel. Perform 8 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 break and moseyed over to the pool house.

        Wall sits of varying lengths with varying arm exercises. Mosey back to the wheel

        Round 2 needed a compressed time, so we only did 1 burpee at the hub. Again, we rotated through until all 8 stations were completed.

        Time


        COT

        Busy time of year. Performance reviews starting, yearly budget reviews, kids in school, etc etc etc. Stay centered and focused on your priorities. Influence what you can control and leave the rest for others.


        Moleskin

        I think the wheel was a success. PAX appeared to be amply tired


        News

        Labor Day Convergence at Detention. 7 AM on 9/7


        Recent Backblasts

          How many Ircans again?

          QIC:  Sidekick

          Date: 08/25/2020

          PAX:  Ramos, FNG- Small Beans, Lite Brite, Oil Can, Flop, Back Pew, Omaha, Cupid, Kowbell, Pink Panther, She Shed, Skitch, Rollback, Doodles, Best In Show, Sunshine

          AO: Hill City


          Conditions

          78 degrees and 99.9999999% Humidity


          COP

          SSH ICX20; Forward Fold ICX12; 3rd Grade Exercises ICX15; LBAC-REVERSE- Moroccan Night Club – Ray Lewis ICX12 each; Slow Squats ICX15; Mercans ICX12


          The Thang

          First time on Q at Hill City since maybe the Tuff Muff and it showed. One of my favorite spots over at Hill City. I appreciate the opportunity guys
          Gaining Elevation
          Mosey over to Mt. Madoriyama

          Count off by 2s

          Group 1 goes to bottom of cement “stairs”

          Box Jump – 1 Ircan; Box Jump – 2 Ircans; Box Jump – 3 Ircans; repeat adding 1 Ircan each step

          Group 2 – Hold plank on sidewalk

          So, time away can make you forget things. There are 16 steps. I was thinking 10 tops. So I offered the modification to cap the ircans at 10. Some obliged, some did not.

          Once complete, Group 2 Bear crawled half way up the Mt. to a marker (the golden shovel of Gloom) knocked out 10 mercans; jail break to top of hill and get 10 BBSU; run down to relieve your partner.

          Flap Jack and repeat. That is 136 Ircans for those counting at home

          Next we completed a series of trips up the hill in our groups

          #1 Bear Crawl to shovel, 10 Mercans, Jail Break, 10 BBSU, run down – Group 2 – Squats till partner arrives; Flap Jack and repeat

          #2 Bear Crawl to shovel, 10 Shoulder taps (hard count), Jail Break, 10 BBSU, run down – Group 2 – Imperial Squats to return; Flap jack and repeat

          #3 Bear Crawl to Shovel, 10 Man makers (Hard Count), Jail break, 10 BBSU, run down – Group 2 – LBCs to return; Flap jack and repeat

          #4 – Jail Break the whole hill, 10 BBSU, run down; Group 2 – Recover; Flap jack and repeat;

          Mosey back to the flag

          Random Burpees that I will explain later


          COT

          Compressed due to time. Leave no man behind is a core principal of F3. We did a good job supporting the 6 today. Growth occurred.


          Moleskin

          Had a couple of late arrivals to the flag so the rest of us knocked out some random burpees while we waited. You guys did awesome, don’t be strangers


          News

          Kids day on 8/29 at Landfill

          Labor Day Convergence, 7 AM at Detention in Hixson


          Recent Backblasts

            Dora’s a Blockhead Charlie Brown

            QIC:  Sidekick

            Date: 08/21/2020

            PAX: Sunburn, Dirk, Candu, Iron Butt, Cliffhanger, Rodeo, 

            AO: Boneyard


            Conditions

            68 and a bit misty, but not bad


            COP

            SSH ICX20; Forward Fold ICX12; 3rd Grade Exercises ICX15; LBAC-REV-Morroccan Night CLub – Ray Lewis ICX12 each; Slow Squats ICX15; Mercans ICX15

            Mosey to Lot in front of rec center


            The Thang

            Dora’s a Blockhead

            We will be doing a Dora today utilizing a block per PAX

            Round #1

            160 Curls; Partner completes 20 squats; Switch; Repeat Until 160 reps are acheived

            Break Time – Indian Run down the street, left after post office, left into our lot, back in front of rec center

            Round #2

            140 Over head press; Partner completes 20 single count Imperial Squats; Switch; Repeat until 140 reps are achieved.

            Break Time – Indian Run down the street, left after post office, left into our lot, back in front of rec center

            Round #3

            120 bent over rows; Partner Completes 20 squats; Switch; Repeat until the 120 reps are achieved.

            Break Time – Indian Run down the street, left after post office, left into our lot, back in front of rec center

            Round #4

            100 Block Mercans; Partner Completes 20 single count Imperial Squats; Switch; Repeat until 100 reps are achieved.

            Break Time – Indian Run down the street, left after post office, left into our lot, back in front of rec center

            Round #5

            40 Blockies (Burpees with Block); Partner completes 20 squats; switch; repeat until the 40 reps are acheived.

            Break Time – Indian Run down the street, left after post office, left into our lot, back in front of rec center

            Mosey back to flag

            Time


            COT

            Celebrate the wins. Take the time to reflect on your hard work before moving on to the next thing.


            Moleskin

            Charlie Brown came into play somewhere in round 2 for the Q. No where around to borrow a facility, so woods it is. That was a first.


            News

            Dentention Convergance on Labor Day, 7 AM


            Recent Backblasts

              Can you make my legs not work please?

              QIC:  Sidekick

              Date: 08/04/2020

              PAX: Postman, hasbro, Dundee, Nordictrack, Blue, Footloose, Friar Tuck, Cleaver, Resume, Milkman, Geek Squad, Ducktales

              AO: Huey


              Conditions

              74 and muggy


              COP

              SSH ICX20; Forward Fold ICX12; 3rd Grade Exercises ICX12; Slow Squats ICX15; Mosey around track to pavilion; Grab a table and Step up with high knee X10 each leg; Bench assisted lunge X10 each leg; DEEP Ircans ICX15; Mosey over to bleachers


              The Thang

              So in my 5+ years of F3 this was the first total leg day I had ever Q’ed. We shall see how it goes
              Title of exercises or routine
              11s O legs

              Right leg behind you on the bleachers – 10 one legged squats – Box Jump up to bleacher and land with a DEEP squat – repeat all the way up to the top – 1 Imperial Squat – Box Jump down and land with a DEEP squat.

              Repeat through the 11s until you end with 1 one legged squat on bottom and 10 Imperial Squats on top

              Early finishers to parking lot for 20 Gorilla humpers and a short mosey around the lot while we wait for the 6.

              We can’t walk crooked, so repeat the 11s with the legs swapped.

              Early finishers back to the lot for 20 Gorilla Humpers and another short mosey for the 6.

              Mosey back to the pavillion for a quick upper body cause we have to

              20 DEEP IRcans IC; 20 DEEP Dercans IC

              Mosey back to the flag

              Time


              COT

              Talked about the great growth in F3 over the last couple of years and the growth at the HUEY. Guys are getting out and spreading around the region. Good work done by all


              Moleskin

              Leg Day was a success. In retrospect, it was rough on me.


              News


              Recent Backblasts

                Twisted BLIMPS

                QIC:  Sidekick

                Date: 08/14/2020

                PAX: White Glove, Sunscreen, Friar Tuck, Lockjaw, Swingset, Lanyard, Ducktales (RUCK), Vila (RUCK)

                AO: Ridgecut


                Conditions

                72 and excellent


                COP

                SSH ICX20; Forward Fold ICX12; 3rd Grade Exercises ICX12; Slow Squats ICX15; LBAC-REV-Morrocan Night Club – Ray Lewis ICX12; Mercans ICX15


                The Thang


                Twisted BLIMPS
                BLIMPS – Burpees-Lunges (French Military)-Imperial Squats-Mercans-Plank Jacks-Squats

                Traditional BLIMPS exercises but slight alterations on a few of them

                Twist comes in with the travel methods

                B – 5 Burpees at bottom of Cock Hill; Bear Crawl to flat section; 5 Burpees; Run to top of hill; 5 Burpees; Mosey to edge of Parking Lot

                L – 10 French Military Lunges (Hands up reverse lunge); Run to my truck (40 yds) and Back; 10 more FML; Repeat Run; 10 more FML; Mosey to far left corner of lot

                I – Imperial Squats – 15 Imperial Squats; run first two legs of a full lot suicide; 15 Imperial squats; run the two long legs of the suicide; 15 Imperial squats; Mosey to far right corner of lot

                M-Mercans – 20 Mercans; Repeat run from “I” but in opposite direction; 20 Mercans; Run last two long legs of the suicide; 20 Mercans; Mosey to bottom of LONG hill

                P – Plank Jacks – 20 Plank Jacks; Sprint to halfway point of Hill (Flower bed); 20 Plank Jacks; Sprint to top of Hill; 20 Plank Jacks; Mosey to side lot

                S – Squats – 15 Squats; Side Squat Shuffle across lot; 15 Squats; Side Squat Shuffle back; 15 Squats

                Realized at this point that Germans love blimps and their translation has a B at the end as well, so we repeated the “B” portion on our way back to the flag

                Time


                COT

                Today we talked about Covid and how it can impact our lives. Talked about safety and keeping yourself and your family safe


                Moleskin

                Tough workout today. The guys did great


                News


                Recent Backblasts

                  Stations of the X

                  QIC:  Sidekick

                  Date: 07/31/2020

                  PAX: Jazzy Jag, Swingset, Curfew, White Glove, Lanyard

                  AO: Ridgecut


                  Conditions

                  74


                  COP

                  SSH ICX20; Forward Fold ICX10; 3rd Grade exercises ICX12; Willie Mays Hays ICX12; Seal Claps – Overhead Claps – Morrocan Night Club all ICX12; Super mans, nuetral, left and right; swims; recover, slow squats ICX15

                  Mosey to the bottom of cock hill


                  The Thang

                  Stations of the X

                  Set up 7 stations that create the largest lap possible around the BX. Stations are

                  1. 20 Mercans
                  2. 20 LBC
                  3. 25 Block Curls
                  4. 15 Big Boy Sit Ups
                  5. 15 Imperial Squats
                  6. 20 Monkey Humpers
                  7. 10 Burpees

                  The circuit:

                  bear Crawl up the hill to Station 1. Do the Mercans. Mosey the entire lap.

                  bear Crawl up the hill to Station 1. Do the Mercans. Mosey to Station 2. Do the LBC. Mosey the rest of the lap

                  bear Crawl up the hill to Station 1. Do the Mercans. Mosey to Station 2. Do the LBC. Mosey to Station 3. Do the block Curls. Mosey the rest of the lap

                  Repeat adding the next station until you complete all 7 stations in 1 lap.


                  COT

                  Another AO to hear about self introspection. Challenge yourself on your beliefs and affirm your position.


                  Moleskin

                  Jazzy and I finished this time. We all improved our finish. Great Job


                  News


                  Recent Backblasts

                    Yes, we can count

                    QIC:  [Q’s Name]

                    Date: 08/19/2020

                    PAX: Escobar, Menudo, Slim Shady, Fiddy Cent, Fiesta, Toe Tag, Bandwagon, Home Wrecker

                    AO: Hacksaw


                    Conditions

                    70 degrees and pleasant


                    COP

                    SSH ICX20; Forward Fold ICX10; 3rd Grade Exercises ICX12; LBAC – REV – Ray Lewis – Morroccan Night Club – ICX12; Slow Squats ICX15


                    The Thang


                    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 50 yards and back

                    Increase the reps by 1, so 2-3-4-5-6, same exercises – Run the 50 yds and back

                    Continue this through set of 5-6-7-8-9 including run

                    Break time – Indian Run around the shopping center

                    Continue back on reps up to 10-11-12-13-14 including runs

                    break time – Indian run around the building

                    Bonus round – 15-16-17-18-19

                    Mosey to flag

                    Dying cockroach ICX12

                    Time


                    COT

                    Keep your focus on the things we can control. Limit your distractions. We are better in all aspects when we can stay on point



                    News

                    New AO in Hixson – Dentention. Labor Day convergence.


                    Recent Backblasts