f3sidekick – Page 8 – F3 Chattanooga

May 8, 2019

Dora’s Cousin Sacajawea

QIC: Sidekick

Date: 05/08/2019

PAX: Belly Roll, Loan Shark, She Shed, Ohms, Peanuts, Candu, Geek Squad, Steam Engine

AO: Lion’s Den

Conditions

60 degrees and pure perfection

COP

Forward Fold ICX15; Willie Mays Hays ICX15; Ohms has arrived, Mosey to Track; SSH ICX30; Mercans ICX15; Left over Right ICX12; Right over Left ICX12; Slow Squats ICX15; Shoulder press ICX12; Cherry Pickers ICX12; Morrocan Night Club ICX12

The Thang

Most don’t know it but Dora has a long lost cousin named Sacajawea. She is all about the running so she worked us pretty good.

Indian run in outside lane a full lap around the track.

Dora Round 1

1 PAX does 25 squats to set the pace while Partner PAX knocks out as many block curls as possible. Switch it up. Repeat until total count of 200.

Indian run in outside lane a full lap around the track.

Dora Round 2

1 PAX does 25 squats to set the pace while Partner PAX knocks out as many block presses as possible. Switch it up. Repeat until total count of 150.

Indian run in outside lane a full lap around the track.

Dora Round 3

1 PAX does 25 squats to set the pace while Partner PAX knocks out as many block kettle bell swings as possible. Switch it up. Repeat until total count of 100.

Indian run in outside lane a full lap around the track.

We had a few minutes left and I hate Mary, she’s mean. So we moseyed to the bleachers.

Bunny hop box jumps up the bleachers, walk back down. We repeated this 8 times in spite of the groaning from the PAX.

Mosey to the flag where we enjoyed some SSH ICX10 just to make sure I utilized every second

Time

COT

Commitment, we got it. Stay strong

Moleskin

Good times today guys, thanks for letting me lead

News

Memorial Day Murph at the DAME!

Recent Backblasts

May 7, 2019

Corn in the USA by the “Boss” aka Sidekick

QIC: Sidekick

Date: 05/07/2019

PAX: Peanuts, Iron Butt, VSquared, Ducktales, The Count, Whoopi, Ascot, Candu, Wuznt me

AO: Boneyard

Conditions

58 and Perfecto

COP

SSH ICX20; Mercans ICX15; Forward Fold ICX12; Willie Mays Hays ICX12; Slow Squats ICX15; 3rd Grade Exercises ICX12; Slow Mercans ICX10; Burpee Bus X5; Little baby Arm Circles ICX12; Reverse ICX12; Morrocan Night Club ICX12

The Thang

Corn to Run

This is from our Black Ops in Collegedale.

Formed 3 teams of 3, one team had 4. PAX #1 ran a lap around the Rec Center, PAX #2 lunged with the corn with the ultimate path of a lap around the Rec Center, PAX#3 knocked out 10 Mercans then mosey up to the Corn Lunger and Lunge with him, PAX #4 has 15 squats then mosey up to the corn lunger and lunge with him.

When PAX#1 completes his lap, he falls in line and knocks out his Mercans (or Squats for team with 4), PAX #3 takes the corn and lunges, PAX #2 hands off the corn and runs his lap.

This continues until an entire lap around the Rec Center has been corn lunged. Good Times

Once Complete we moved on to stage 2 of Corn in the USA

MeriCORN Challenge

2 PAX on the sidewalk with a partner. Assume Mercan position. Assisting PAX steadies the 40 lb bag of corn on your back. MerCORN to failure. I got 25. Ascot stopped because the concrete below his hands complained. Very impressive group of PAX.

Mosey the corn over to a convenient location.

Stage 3

If you are going to be the “Boss” you need some PIPES. Pull ups it is

PAX rotate through the pull up bars for 4 reps, then a lap around the baseball field track. Back for 3 reps, lap. 2 Reps, lap. 1 rep, lap. Not finished – Pull ups to failure. I got 5. Again, Ascot had to stop to make us all feel better about ourselves.

Mosey to Flag for some Sidekick Mary. LBC ICX15; Hello Dolly ICX15; and I’m spent, plus time is up

COT

Encouraged with the Prayer breakfast attendance. Laces, Count, Duck and Wuznt me that I know of. Glad to see the guys active in bettering our community

Moleskin

Not much MC this morning but plenty of encouragement between the PAX on these to Failure challenges. Enjoyed leading you men this morning

News

Back for more Sidekick fun at the Lions Den tomorrow

Murph at the Dame on Memorial Day

Recent Backblasts

April 26, 2019

This Back Blast will Self Destruct in T Minus 10…

QIC: Co-Q (Threeskin, Sidekick)

Date: 04/26/2019

PAX: Peanuts, Mrs. Baker, Wuznt’ Me, Fast Lane, Threeskin, Sidekick

AO: Collegedale

Conditions

61 and Raining – ish

COP

We warmed up sufficiently with a round robin pick yo poison

The Thang

Incorporated the 40 lb bags of Deer Corn this morning with a Dora of Incline Curb Mercans, Corn bag squats and a lap around the Stripper Mall. Two teams of 3.

Round 2 was not really a Dora. Still two teams of 3, all 3 members lunging forward, one with the corn on their back. We went about 20 yds, then switched the corn to a second teammate who lunged with the corn until the last corn toter ran a lap around the stripper mall. Then handed off to the third member, second member ran his lap, etc. Did this until we lapped the Stripper mall with lunges. Kind of like a corn totin lungin injun run.

Mosey across Talladega super speedway to the playground and mixed in some lat rows, swing assisted knee pull in ab exercises, pushes ups on Mr. Hanky the Christmas Poo. Mosey back to the flag for some pretzel crunches. Time

COT

Talked today about laying out the plan for the AO. Looks like we will focus on Fridays for now, evaluate as it grows. TWSS

Moleskin

Good time had by all today. Nice to be back at it after 3 days off. Whoever that was that called Monkey Humpers, we will be talking tomorrow.

News

Non ya. This is Black Ops Baby

Recent Backblasts

April 15, 2019

Papa Needs a New Boat

QIC: Sidekick

Date: 04/15/2019

PAX: Iron Butt (Respect X2), Sunburn (Respect), Peanuts, Early Bird, Threeskin, She Shed, Fastlane, PCH (nomad), Ripstick (nomad)

AO: Beast Ridge

Conditions

42 degrees and clear. Thought we were done with this cold crap.

COP

3rd Grade Exercises ICX12; Forward Fold ICX12; SSH ICX30; Right over left ICX8; Left over right ICX8; Slow Squats ICX15; Little Baby Arm Circles – Reverse – Cherry Pickers – Morrocan night Clubs – All ICX10; Willie Mays Hays ICX12

The Thang

Papa Needs a new Boat!

Only two places to get one and Cabelas is a little far and traffic on 75 was a little heavy. So Bass Pro here we come!

Mosey to the big parking lot – Mercans ICX15; Mosey to Fastlane’s Love Shack – Super Dips ICX15; Dercans ICX10; Mosey to the top of the hill – LBC ICX15; Reverse Pickle Pounders (Pickle Pointers) ICX15; Mosey to the front of Bass Pro – SSH ICX15; Mosey around Bass Pro to the back entrance – 8 Count Body builders ICX5; Mosey to Fastlane’s Love Shack – which turned into a sprint across the bridge and loop back to the 6, then to the shack – Bent over Rows with tables – ICX10; Super Dips ICX10; Mosey to the big lot – Eye Contact Pickle Pounders – ICX15; Mosey back to the flag. Time. 2.8 Miles in total

COT

Going the Extra Mile

We are all decent humans. We would’nt fit in F3 if we were not. Going the extra mile means being more than that. Doing what we can to improve the lives of those around us is important. For some of us (insert me here) this is difficult because I am generally intolerant of other people on principle. SO I have to think about these things and be conscious about it. Others are by general nature great caring people. I strive to do better in this area.

Moleskin

Lots of talk today about Rock Hill and what our visitors can do while in town. Hope to see them this week at other AOs. Good guy bringing his kid up right. I did have a thought as we ran by the Pontoons. The little one on the end reminded me of the Count standing next to Dirk, which took me to the comment about Dirk carrying the Count in a Baby Bjorn. That never gets old.

News

Game day Saturday!!! Kick ball. Yes!!

Recent Backblasts

April 9, 2019

Sky’s Out All Hanging Out – Boneyard Style

QIC: Sidekick

Date: 04/09/2019

PAX: Candu, Threeskin, Mr. Clean, Prosciutto, V Squared, Iron Butt (Respect X2), Roadhouse (Respect X2), The Count (Respect X2), DuckTales, Sunburn (Respect), Pink Eye, Whoopi, Peanuts, FNG-Ascot, FNG-Dollywood (Nomad)

AO: Boneyard

Conditions

62 and Gloomy, Occasional sprinkle

COP

SSH ICX35; Forward fold; Third Grade Exercises IC X12; SSH IC X20; Right over Left; Left over Right; Mercans ICX15; Slow Count Squats ICX15; Monkey Humpers ICX10; Pickle Pounders IC X12; Mosey to the Tennis Courts

The Thang

Body by Sidekick

We started off with Lunges up the hill to the courts.

4 corners on the courts:

Insert Bus Burpees here – 5 burpees for a passing bus

Corner 1 – Seal Claps ICX15, traveling Burpees to Corner 2

Corner 2 – Slow Squats ICX15, Shuffle Squats to Corner 3

Corner 3 – Mercans 20 OYO, Traveling Burpees to Corner 4

Corner 4 – Reach Around ICX20, Suffle Squats to Corner 1

Audibled to the parking lot in interest of Pax Safety – Slippage, see Moleskin

4 Corners in the Lot

Corner 1 – Mercans 20 OYO; Traveling Burpees to Corner 2

Corner 2 – Nancy Kerrigans ICX10 each leg; Lunge to Corner 3

Corner 3 – Wall Sit ICX25; traveling Burpees to Corner 4

Corner 4 – Calf Raises ICX15; Lunges to Corner 1

Mosey to Wall – Ircans Slow IC X15

Willie Mays Hays ICX15

Fast mosey to the Pit – Pull ups/Incline Pull ups (because we can) – sets of 10 and 8

Dercans ICX15 on the apparatus of your choice

Mosey to Flag – Time

COT

Dedication and Commitment are hard in our society today. Dedication and commitment to F3 is easy, we need to be there and spread the word

Moleskin

Lots of chatter today. Courts were too slippery – That’s what she said

My new favorite TWSS of all time – I called Dercans and to find an apparatus, I believe it was Ducktles who uttered Thats what she said. Classic.

Lots of talk about how we were out drawing and out working hill city regardless of what their count or work level was. I admire that attitude, facts are optional

News

Prayers for Clean’s appt today. Get out to some new AOs this week where you can

Recent Backblasts

March 25, 2019

4 Wrinkly Corners

QIC: Sidekick

Date: 03/25/2019

PAX: Best in Show, Early bird, Fast lane, Peanuts

AO: Beast Ridge

Conditions

57 degrees and overcast, but no rain

The Disclaimer

This is F3. Push yourself but modify where necessary. I am not a professional. We will assist you should you be injured

COP

SSH ICX15; 3rd Grade Exercises ICX10; SSH ICX15; Willie Mays Hays ICX12; SSH ICX15; Right over left hanging stretch; Left Over Right Hanging Stretch; Little Baby Arm circles ICX10; Reverse ICX10; Seal Claps ICX10; Cherry Pickers ICX10; SSH ICX15; Squats ICX20

Mosey to the Soccer Field

The Thang

4 Wrinkly Corners (4 Corners with a couple of Wrinkles)

Corner 1 – 30 Mountain Climbers OYO

Sprint the Short side of the field

Corner 2 – 20 Mercans

Wrinkle # 1 – Hill Climb – All PAX assume Plank and hold; Q calls first PAX who bear crawls up hill and performs 15 LBC; Calls 2nd PAX who repeats; Calls next PAX and so on until all are at the top

Jog the long side

Corner 3 – 20 squats

Sprint the short side of the field

Corner 4 – 20 SSH IC

Wrinkle # 2 – Box Jumping Burpees – Start at one end on the bleachers; Box jump to the top; Box Jump down with a deep squat in the landing on each jump. Once back to the ground, 3 traveling burpees down the long side of the field. back to the box jumps up the bleachers. Repeat this until all PAX are past all of the bleachers.

Rinse and Repeat with a few mods

Corner 1 – 20 Plank jacks

Sprint to Corner 2

Corner 2 – 20 Mercans

Repeat Wrinkle #1 but with 10 Short Pickle Pounders in honor of our Wonton

Jog to Corner 3

Corner 3 – 15 Squat Jumps

Sprint to Corner 4

Corner 4 – 20 SSH IC

20 Ircans IC on belachers, box jump to the top

Mosey to flag

Time

COT

Express Appreciation to those who support the crew at the Beast and ask for continued support at the boneyard on Tuesdays and with the Convergence on Saturday in Ooltewah. Spread F3

Moleskin

Everybody loved the traveling burpees and box jumps. Blamed it on my aspirations to be Bodie Miller

News

Boneyard launch on tuesday. Convergence in Ooltewah on Saturday

Recent Backblasts

February 25, 2019

Good Lord Willing and the Creek Don’t Rise…..

QIC: Speed bump
Date: 02/25/2019
PAX: Fast lane, Jabooti, Peanuts, Sidekick
AO: Beast Ridge

Conditions

Cold and flooded

The Disclaimer

I am not a professional. Modify where necessary.

COP

We did a lot of SSH IC; We did some forward fold; We did some Mercans; We did some high knees; We Mosey’d

The Thang

Soccer Circuit was on the menu today. The circuit consisted of a suicide across the Bass Pro Parking lot, followed by 15 Mercans, 15 Box Jumps on random bass Pro props, 10 burpees, 30 yds of lunges, and about 60 yards of bernie sanders. Rinse and Repeat.
We finished up with some Mary – American hammers; LBC; Hello Dolly; one legged reverse pickle pounders

COT

So, this is Sidekick writing this for my buddy Speed Bump. Speed has been distracted lately because some low life needed to break into his house and take things he didn’t earn. In all likelihood, if the guy would have asked, Speed probably would have given him whatever it was anyway because that’s the kind of dude he is. He is always there to help and is the most selfless man I know. So, men of F3, when you see Speed, ask him if there is anything he needs because he would do the same for you. Aye?

Moleskin

We had a scavenger hunt of workout location due to the flooding in Camp jordan. Front gate, back gate, bass pro oh my! Turned out to be a good spot

News

OOLTEWAH convergence 3/30

February 4, 2019

Canton Crew

QIC: F3 Cherokee
Date: 02/02/2019
PAX: The Count, Geek Squad, Jabooti, Steam Engine, Sidekick
AO: F3 Cherokee

Conditions

Cold and Clear

The Disclaimer

It was disclaimed but when your circle up is 1/4 mile wide, its hard to hear

COP

We warmed up

The Thang

5 stations of varying pain.
Log lifting – Mucho pain
Trail Run – Easy stuff
100 burpees in 10 minutes with some slight runnning at cones – Moderate Pain
Burpee/silent count/jumping over your partner – looked painful but I didn’t get to that station
Dora – Looked rather mundane with lunges and box jumps for traveling – Minor pain

COT

Moleskin

Big group of guys. 135-145 participated. We had a great time and it was well done. Free Chick – fil – a to boo. Speaker was awesome.

News

February 4, 2019

4 Corners with a hill to boot

QIC: Sidekick
Date: 02/04/2019
PAX: Fastlane, Threeskin
AO: Beast Ridge

Conditions

41 Degrees, foggy. Epitome of the Gloom

The Disclaimer

These guys know the drill

COP

SSH ICX20; Forward Fold ICX15; Little Baby Arm Circles ICX10, Reverse ICX10, Seal Claps ICX10, Shoulder press ICX10; Cotton Pickers ICX10; Willie Mays hays ICX15; Mosey to Soccer Field

The Thang

Started off with a Ladder up the bleachers – Ircans X10, Dips X10, Box jumps X10; Move up a step, Repeat. Repeat a total of 5 sets as we move to the top of the bleachers.
Now to the Soccer Pitch (field for you non-cultured soccer newbs)
Indian Run for a full lap around the field, tough with 3 guys but we can handle it
4 Corners
Sprint the short sides and mosey the long sides.
Corner 1 – 25 Mercans
Corner 2 – 40 Squats
Corner 3 – 40 LBC
Corner 4 – 10 Burpees
Repeat for round 2, but wait….
Insert the hill at corner 1
All 3 PAX hold plank – Q calls first name, PAX bear crawls to the top and performs 10 reps. Calls 2nd name, PAX bear crawls up and performs 10 reps. Calls remaining PAX. All PAX hold plank unless bear crawling or performing reps. Once complete, back to the bottom to repeat round 2.
Round 1 – 10 Mercans
Round 2 – 10 Diamond Mercans
Round 3 – 10 Pickle Pounders
Finish Round 2 of the 4 corners
Mosey back to the Flag

COT

Discussed as a group how we can boost up the Beast. The 3 of us are three even when the creek rises. We will grow it.

Moleskin

It got pretty crowded out there with the large turn out but the Beast is a big place. it was nice to be back on the soccer field after a 4 month hiatus due to the field looking like a South Georgia Mud Bog. To his credit Threeskin didn’t even mention his Patriots winning another F’n superbowl.

News

Good week for F3 weather wise. take advantage.

January 28, 2019

Winter Pavilions are the Best Pavilions

QIC: Fast lane
Date: 01/28/2019
PAX: The Count, Prosciutto, Sidekick, Threeskin, Whittler
AO: Beast Ridge

Conditions

19 degrees and 15 MPH wind. Wind Chill was a big factor indeed

The Disclaimer

This is F3. I am not a professional. You came here freely. Push yourself don’t hurt yourself.

COP

SSH IC X 20; Wind MILL IC X 20; SSH IC X 20; Little Baby Arm Circle IC X 20; Reverse IC X 20; Shoulder Press IC X20; SSH IC X20; Squat Turn Punches IC X 20. Mosey to the Scoccer Bleachers.

The Thang

Step Up X10 each Leg then Box Jump up to the next step X4;
Mosey to the Play Ground, Pull-up x 20; Decline Merkins OYO X10; Dips OYO X10; Pull-up X 20;
Mosey to small Pavillion; Icline Merkins OYO X 20; LBC OYO 10;
Mosey to another Small Pavillion; Merkins OYO X 20; Squats IC X 25 (Prosciutto Counts);
Mosey to the big Pavillion; Supper Dips OYO X 20; Merkins OYO X20;
Sprint about 50 yards to the light pole; SSH IC X20; Imperial Walkers IC 20;
Sprint back to the Pavillion; Big Boy Sit-UP OYO X 10; Merkins OYO X 10;
Sprint back to the light pole; Imperial Walkers Squats (3 Skins Led the Counts);
Sprint back to Pavillion; Dying Cockroach IC X 20; Revise Pickle Pounder IC X 20.
Mosey back to the parking lot.

COT

Pray for the Count’s brother and his battle with cancer. Praise God for the Count’s sister and her new job

Moleskin

it was cold. (sidekick)