Author: f3clothespin

QIC:  Clothespin

Date: 09/15/2020

PAX: Mrs Baker, ElChapo, Deep Dish, 9Volt

AO: The Battery

Conditions

Still a little warm for my taste, but ok.

COP

Mosey from flags to other side of dog parks to Greenway.
Third Grade Exercise 15 in cadence
SSH 20 in cadence
Willy Mayse Hayse 14 in cadence
Little baby Arm circles forward (thumb up) 15 in cadence
Little baby Arm circles reverse (thumb down) 15 in cadence
Cherry Pickers 15 in cadence

The Thang

Burpee Dora

Pick a partner for Dora. Mosey 3 poles then back take over for partner till finished with round move to next round. 1 Lunge (each leg) at 1st pole, 2 lunges (each leg) at the second pole and 3 lunges (each leg) at the third pole. Poles are approximately 100′ apart. Since there was an odd number the Q did half the exercises by himself and helped others finish reps after he had completed.
Round 1: 100 Merkins
Round 2: 60 Burpees
Round 3: 200 LBC
Round 4: 300 SSH
Round 5: 400 Imperial Walkers

Once all were finished with the Dora we moseyed to the pavilion for some more fun!
20 curls with a rock
20 Toe Merkins on bench
20 Tricep extensions with a rock
20 SLOW squats
1 Minute Plank
20 Pickle Pointers IC

COT

Fear is a Liar. Don’t let fear mongering that is blown way out of proportion rule your life. Do your own research make informed decisions on your own.
[The “COT” aka the “CIRCLE OF TRUST” is 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

80’s rock Ruled the airwaves this morning! We all danced like Carole Baskins when “Eye of the Tiger” came on.
Better Bring a wetsuit and a snorkel for Thursday!

News

Beer Run being planned, 3rd F, Blackout Thursday in the Rain.

Recent Backblasts

QIC: Clothespin

Date: 08/24/2020

PAX: Woodrider, Fifty Cent, Slim Shady, Blackout, Abercrombie

AO: Hacksaw

Conditions

Not bad but humid.

COP

Third Grade Exercise 15 in cadence
SSH 20 in cadence
Willy Mayse Hayse 14 in cadence
Little baby Arm circles forward (thumb up) 15 in cadence
Little baby Arm circles reverse (thumb down) 15 in cadence
Seal claps 10 in cadence

The Thang

Come to Clothespin’s Q he never runs……

Burpee Mile:
48 burpees, 1 mile run. Done as 12 burpees at Dominos and then every quarter mile till all 48 are complete. From Dominos to Leyland Dr. along Swinyar Dr. and back equals 1 mile. Stopped on the way back at pavilion for the rest of the thang. (make sure 6 is in from burpees mosey together) Did burpees at Dominos, commons parking lot, intersection of Leyland Dr. and Swinyar Dr. and then back at Commons parking lot to complete all 48!

At the Pavilion:

Gorilla Humpers:
15 3 Rounds
Like a monkey humper but bigger!

Alabama Ass-Kickers:
3 Rounds
Down on all fours, kick each leg individually up and back. 4-count on each leg – 1 up, 2 extend, 3 back to up position, 4 down.

ATMs:
3 Rounds
All done in order, with no rest, without leaving plank position. Can be scaled using higher reps. 15 Alternating Shoulder Touches In Cadence (4-count), 10 Tempo Merkins (down on the 1-2-3, up on 4), 10 fast Merkins. That’s 1 complete round.

Aiken Legs:
3 Rounds done in succession with no rest — 20 Squats, 20 Box Jumps (or fast step-ups), 20 Lunges (10 each leg), 20 SSH

Back to Dominos to complete the mile.
Gorilla Humpers 10 last 30 seconds of time!

COT

Thanks for coming and celebrating my Birthday with me! Make yourself better challenge yourself at something you are not good at. Make small goals to accomplish big things. Win the small battles and you will win the war!
[The “COT” aka the “CIRCLE OF TRUST” is 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

Well I ran Toe Tag off with the description of the workout…..
Come to Clothespin’s Q. He doesn’t ever run they said….

News

Ironpax is upon us!!! Lute is Home!!! Find a place and let it rip this week!!!

Recent Backblasts

QIC:  Clothespin

Date: 08/10/2020

PAX: The Count, Sunburn, Lanyard, Best in Show, Lockjaw, Peanuts, Dolly, White Glove, Swingset, Purple Rain, Popkiss

AO: Beast Ridge

Conditions

Steamy Sticky if you didn’t break a sweat you were not doing something correctly!

COP

Mosey around Concession stand to soccer field
Third Grade Exercise 15 in cadence
SSH 20 in cadence
Willy Mayse Hayse 14 in cadence
Little baby Arm circles forward (thumb up) 15 in cadence
Little baby Arm circles reverse (thumb down) 15 in cadence
Shinooks
Overhead Claps

The Thang

I ran out of workout had to improvise!
Title of exercises or routine

Round 1: After Exercise Length of the field and back.
• Merkins-20 on your own
• Burpees-10 on your own
• Baby Crunches-20 on your own
• Air Squats-20 on your own
• SSH-25 in cadence (normal Pace)

Round 2: 1 After exercise bernie the length of the field and back
• Divebombers-15 on your own
• Freddie Mercury-16 on your own
• Lunges-14 on your own
• SSH-25 in cadence (faster Pace)

Round 3: After the exercise length of the field skipping half way out
• Aquaman-15 on your own
• Big boy situps-15 on your own
• Diamond Merkins 15 on your own
• SSH-25 in cadence (normal Pace)

Round 4: After the exercise length of the field and back
• Wide Merkins-15 on your own
• Captain Thor 15 on your own
• Imperial Walkers 15 on your own
• SSH-25 in cadence (faster Pace)

Round 5: After the exercise across the field and back
• Decline Merkins-12 on your own
• Pickle Pointers-12 on your own
• High knees-20 on your own
• SSH-25 in cadence

Round 6: After the exercise across the field and back
• Incline Merkins-15 on your own
• Step-ups-20 on your own
• High knees-20 on your own
• BBS 15 IC
• High Plank 1 minute
• Low Plank 1 minute

After going across the field and back mosey to the concession stand and find a place on the wall.
• Hand Stand shoulder taps 25 on your own
Mosey back to the flags for COT!

COT

The bible tells us it’s going to get worse before it gets better. As Christians we are supposed to share Jesus with everyone we come in contact with! Be diligent about your work. Share a positive message with someone today. Maybe make up with that family member or coworker! Find that person that you never talk to and try to make their day better. Be the difference. We don’t leave men behind in F3, we don’t need to leave them behind in life either.
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

Lots of grunts! The grass on the soccer field was higher than anticipated. My shoes felt were full of water after after the workout! I guarantee there were some nasty stinky feet after this one!

News

Ironpax coming up in September, VQs at Hacksaw and Battery this month. Lots of opportunity for workouts tomorrow.

Recent Backblasts

• Jean Girard’s Bweuerpee’sMarch 7, 2024
• Groundhog DayFebruary 2, 2024
• Dora’s ToolkitJanuary 5, 2024
• Let the Bodies Hit the BlockeesDecember 4, 2023
• Commit to the Winter Gloom @SmackdownNovember 29, 2023

QIC:  Geiger from F3Cape Fear

Date: 08/01/2020

PAX: Mayhem, Pork Belly, Sandwich, ElChapo, FNG-Bumper Sticker, FNG-Stick Figure, Clothespin, Mrs Baker, 9Volt, WuzntMe, Threeskin, Abercrombie, Baby Shart, Escobar 

AO: The Battery

Conditions

There was a bad moon on the rise.

I knew this was bad when the dude wasn’t even winded after foreplay…

COP

Gravel pickers (Third Grade Exercise)
Windmills SSH
4-Count Merkins

The Thang

This is where things got uh uh interesting…(probably not the correct phrasing but whatever)
Trying to make F3 Chatt give up!
Mosey to top of the hill grab a block and circle up around the Q.
90/60/30 seconds of each – 10 burpees each transition
Reverse Lunges- Prisoner Squats (John McCains)
Crucible ‘Merkins- Wonderbras
Jumping Squats -Coupon swings
Goblet Squats Pull-overs

Mosey down to the tennis courts
10 of following in cadence—Pax choice of ladder/burpees following each set
Starfish crunch/Superman x 2
Heels to heaven/Jane Fonda x 2
Heel-touch plank/Ceiling stomp x 2
Back to flags for a Circle Burp.

COT

[The “COT” aka the “CIRCLE OF TRUST” is 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 Q came with a point to prove. Did a pretty good job of it. This was shots across the bow from Cape Fear. I don’t take being fired upon lightly. I will make myself better! We will get better together! No man left behind!!!

News

Abercrombie VQ 8/25, Continue to pray for LUTE, 3rd F

Recent Backblasts

QIC:  Clothespin

Date: 7/30/2020

PAX: Threeskin, WuzntMe, 9Volt, ElChapo, Baby Shart, Sousa, Thin Mint, Abercrombie

AO: The Battery

Conditions

Steamy perfect for summer pig lovin!!

COP

Mosey to the top of the hill.
Forward Fold
Willie Mayse Hayse
SSH
Baby Arm Circles Forward and back
Teapots
Seal Claps

The Thang

Hmm why not put a new twist on a Dora!!
Harry Block Draggers
Dora block party!
75 squats with block thrust
100 curls
200 LBC with block
While one partner does exercise the other partner does bearcrawl block pull throughs approx. 50’ then 2 manmakers and mosey back with the block
(Since there was an odd number QIC did half the rep count on his own!)
Dora for about 30 minutes then move to next exercises

Gather on curb/sidewalk for 50 toe merkins with the block
25 Handstand shoulder taps
Wall chair with block on your lap
50 benchpress with block
Wall Chair while marching

Mary:
25 bbs
20 100’s
1 minute plank
Mosey back to flags!

COT

It takes Discipline to get up and come workout in the mornings. We are leaders of action and out family sees that. Keep that same discipline and leadership throughout you life and you will be successful. Money and power is not all it it cracked up to be!
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

Just think men those blocks get lighter every pull through! –Clothespin

News

Guest Q Saturday at The Battery!!!, Keep Lute and his family in your prayers, Keep ElChapo in your prayers.

Recent Backblasts

QIC:  Clothespin

Date: 06/19/2020

PAX: Coldplay, Mr May, DNF, Rendezvous, John Doe, D Fib, Wrecked EM, Fiddy Cent, Natty Lite, Slim Shady

AO: Parliament

Conditions

Cool, Humid

COP

Mosey to Football Field
Third Grade Exercise 15 in cadence
SSH 20 in cadence
Willy Mayse Hayse 14 in cadence
Little baby Arm circles forward (thumb up) 15 in cadence
Little baby Arm circles reverse (thumb down) 15 in cadence
Seal claps 10 in cadence

The Thang

White Wigging with Coupons

Round 1:

• Curls-20 on your own with a block
• Toe Merkins- 20 on your own with a block
• Baby Crunches-20 on your own with a block
• Slow Squats-20 on your own with a block
• 5 Burpees
• Out 50 yds and back carrying block

Round 2:

• Tricep Extensions- 20 on your own with a block
• Kettle Bell swings- 20 on your own with a block
• Freddie Mercury-16 on your own
• Lunges-20 on your own with a block
• 5 Burpees
• Out 50 yds and back carrying block

Round 3:

• Dips 20 On your own using two blocks as Platform
• Decline Merkins-20 on your own using two blocks as a platform
• Big boy sit-ups with a thrust-10 on your own with block
• Squat thrust 10 own with block
• Out 50 yds and back carrying block

Round 4:

• Incline Merkins 20 on your own
• Military press 20 on your own with a block
• 100’s 20 4 count on your own
• SSH 25 4 count on your own
• Out 50 yds and back carrying block

Round 5:

• Slashers 5 each side with block
• Bench Press 25 with block
• Box Cutters 15
• Dive Bombers 10
• 5 Burpees
• Out 50 yds and back carrying block

Mary (if time left):

• 1 minute plank
• 20 little baby crunches
• 10 Imperial Walkers in cadence
• 20 flutter Kicks
• 10 Hello Dollies

COT

With Covid on an uptick please be aware of your surrounding and take proper higene steps to combat the spread.
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

It was really quiet until some music started! I guess they got what they paid for.

News

Convergence July 4th at Battlefield
Dadderday at The Battery July 25

Recent Backblasts

QIC: Escobar

Date: 06/18/2020

PAX: Deep Dish, WreckedEm, Dfib, Clothespin, El Chapo, Wuzntme

AO: The The Battery

Conditions

64 and perfect like all week

COP

Short Mosey, 10 Count Rest, Forward Fold, Slow WMH, Honeycutts, Teapots, Slow Squats, 4 rounds of Happy Jacks

The Thang

Burpee Apocalypse with hill running in between rounds. Start at the bottom, 10 burpees, Bernie up hill and hold Al Gore waiting for the six. 9 burpees at top, mosey down hill, hold Al Gore waiting on the six. Continue pattern until finishing with 1 burpee at top of hill.

Core work: Alternating plank (high or low) with Flutter kicks. 30 seconds each exercise nonstop. Completed 3 rounds.

Unilateral Work:

1. Curb Merkins- laying parallel with curb and one hand on top of curb, perform 10 merkins then switch directions/arm on curb and 10 more merkins
2. Curtsy Lunges- 10 each leg
3. Repeat both exercises for a second round

1. Single Leg Half Squat 10 each leg- trying not to touch opposite foot on the ground
2. Joe Exotics (Single Leg Burpees) 5 each leg
3. Repeat both exercises for a second round

Took the last 30 seconds to demo a new exercise to come. Named it Turd Surfer for Clothespin, but honestly the exercise is not worthy of the name. Will need to revisit soon.

COT

Ever feel like you need some sort of release, or you will explode? My technician has declared June 28th, “RELEASE THE ANGER DAY”. “Nationwide, at 12:00 pm, step outside wherever you are and let out a loud roar. Release your anger with no harm to anyone or anything. Just let it go. ” Not a bad idea and I’m on board. If enough join, we may register on the Richter scale.

Moleskin

Bojangles is the bomb. Also, pimento cheese is back and you can add to any biscuit. It would be a wise choice if you did.

Lot of HIM in this group of F3. Clothespin is definitely one of them.

News

July 4th convergence at The Battlefield, and Dadurday at The Battery on July 25th.

Recent Backblasts

QIC:  Escobar

Date: 05/26/2020

PAX: El Chapo, Clothespin, Deep Dish, 9Volt, WuzntMe, John Doe, WreckedEm

AO: The Battery

Conditions

Around 70 degrees and humid, but felt good.

COP

Took a mosey and stopped at 0.65 miles to do some stretching before finishing up the mosey at the bottom of the hill. Total mosey was 0.75 miles.

Stretches included, Forward Fold, WMH, LBAC, and Seal Claps. We did not perform any SSH, so maybe this whole workout was pointless and didn’t count (so why am I even doing the backblast?)

The Thang

Performed Walking Lunges up hill (when you reached the top, return to wherever the 6 was and go up again.

Performed Bear Crawls in the same fashion as Walking Lunges.

In the parking lot at top of the hill, we did a B.L.I.M.P. (intentionally left off the S; singular, not plural)

Start at one end of parking lot, performed first exercise, ran across the lot, built up to the next letter, ran back across the lot, and so on.

• Burpees x 5
• Lunges x 10 each leg
• Imperial Walkers x 15 each leg
• Merkins x 20
• Plank Jacks x 25

Completed the exercises OYO then ran across the parking lot. Held Plank while waiting on the 6. So total was 25 burpees, 40 lunges each leg, 45 Imperial walkers each leg, 40 merkins, 50 plank jacks.

Core Power: Held plank of choice (low plank for me) for 1 minute, then rest for 1 minute. Completed 3 rounds then moseyed down to the flags.

Finished with 3 rounds of 10 burpees separated by a 1 minute rest.

COT

Two Thoughts:

1. Reach out to the men that may have decided to come back to F3 after not being very present (before all this crap started) and encourage them to keep pushing. The beginning of trying to get back in shape is the hardest.
2. What are your goals? Do you have goals? (you should) Write them down and place in an area of your home/work where it will stare you down. Tell all your friends. Have them hold you accountable.

Moleskin

The warm-up mosey was a little longer than I had planned, but I think the long jog is a great way to complete a warm-up. Not much else was very memorable.

News

Looking in to launching another AO at Ooltewah High School. Obviously the name would be Hooterville.

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