Backblasts – Page 10 – F3 Chattanooga

February 1, 2022February 1, 2022

Redeem the Theme (Gotta Go Fast)

QIC: Mansiere

Date: 02/01/2022

PAX: Pediasure, Zima, Truck Stop, Gusher, Whittler, Recycle, Friday, Blow Pop, Manscaper, Warlord, Prosciutto, Yellow 5, 8-Mile, Squirt, Natty Lite, Jorts, Old School (RESPECT), Shank, Pomade

AO: Smackdown – The Summit of F3 Chattanooga

Conditions

The first day of February. After a brutal January, spring still feels so far away. Nevertheless, the mid-30s temperature and dry ground was more than welcome, and we took full advantage of it.

COP

What a turnout! We made our big ellipse in the field, and the cones strewn haphazardly about got some curious looks. No time to dawdle, though. Let’s get to it!

Imperial Squats
Windmills
Overhead Claps
Raise-the-Roof
Cherry Pickers
Seal Claps
Crop Dusters (h/t Squirt for the idea, which he debuted at his VQ the day before)
10 Octanes
Mosey lap while I explained…

…The Thang

You can count on Prosciutto for two things:

Complain if he doesn’t like the workout
Complain about said workout for at least a year following

Pro has been on Burrito nearly every posting since that day last February, fussing about the “themed workout” that he led. YHC thinks the workout was fantastic and worthy of Chattanooga’s premier AO. I say this even though it started with a running challenge that wrecked my lungs for the next several days. Not so with Pro. His bitterness knows no end. Pro clearly needed to move on. And here we are.

But, Sonic the Hedgehog you say? Well, it wasn’t so long ago that Mr. “No Themed Workouts” himself was half of a Mario & Luigi theme. I should add that it was a very good one. So why not? Besides, we all know that Sonic is better. Can the plumbers do this?

Thought not. Tempted to drop a “QED” here and call it, but there’s so much more.

It wouldn’t be a proper Mansiere workout without a touch of a goofy game. As I explained during the mosey, PAX would “spin up” with an exercise on our six, with the Q calling the cadence. Then everyone will get up and do one more until the Q says “Jailbreak!”. PAX sprint to the opposite goal line, grabbing “rings” (cones) along the way. If the first person to reach the other side can complete five Big Boy Sit-ups before the last person makes it across, then everyone has to do twenty penalty burpees. Recycle found a loophole for this (see Moleskin).

If everyone makes it across in time, then the person who finishes last gives their cones to the first-place finisher. The person with the most cones decides the workout. PAX complete the workout and mosey back to the starting point, tossing their cones out as they return. Repeat.

For the final few minutes, we did a ladder on the bleachers and I debuted a NEW exercise: the Horizontal Toe Merkin. To do this, get into a low plank position. Then use your toes to push your body forward while keeping your back flat. Return to the starting position to complete the rep.

10 tricep presses at the bottom
20 decline merkins
30 horizontal toe merkins
40 normal toe merkins
50 squats at the top

COT

People who think they’re too big for the small things (like penalty burpees) are usually too small for the big things. So much of success comes from good habits and not taking shortcuts. It works at the level of the individual, up to societies and countries.

Moleskin

Recycle decided that we were not going to do burpees and took it upon himself to pin down whomever reached the opposite goal line first to prevent the penalty. This of course ruined the intent of the rule, which was to keep everyone moving quickly and add some tension as people desperately tried to grab as many cones as possible without costing everyone else. But hilarity trumps everything else, and so it was grudgingly tolerated. Well played, sir!

Zima activated his healing powers and miraculously appeared in the gloom after having back issues. My deep concern and even a hint of dread were unwarranted as he returned to form without so much as a hiccup. And speaking of healing powers and big returns, Manscaper was back after his surprise return to the gloom on the 31st. Welcome back to both!

News

GET EXCITED FOR THE TUFF MUFF! February 19th.

Recent Backblasts

January 31, 2022

I Can’t Feel My Face

QIC: Recycle

ATTQIC: Burrito

Date: 1/29/2022

PAX: 8-Mile, A-A-Ron, Bada Bing, Blowpop, Burrito, Hambone (RESPECT), Mansiere, Old School (RESPECT), Snow Patrol, Squirt, Yellow 5

AO: Convoy

Conditions

Good Lord

No crap Mr Weather Channel

COP

SSH x25 IC
FF OYO
ROL OYO
LOR OYO
WMH x10 IC
TGE x10 IC
MCPU x10 IC
LBAC x10 IC
Rev x10 IC
SC x10 IC
OC x10 IC
SSH x15 IC

At least this was what I set out to do. Who knows how many reps we actually did. It was really really windy and cold in that parking lot.

The Thang

We grabbed our coupons and moseyed from the Siberian parking lot down to the baseball/softball fields.

The Butt Cold Upper Body Wrecker

PAX pair up. Simple DORA with reps completed by bleachers and partner moseying to the bollards by the parking lot, completing 15 squats, and moseying back.

Round 1: 300 Curls For The Girls™

Partner swap

Round 2: 300 Incline Merkins

Partner swap

Round 3: 300 Tricep Extensions

Partner swap

Round 4: 250 Decline Merkins

Partner swap

Round 5: 150 Overhead Press

Mosey back to the Siberian parking lot.

50 Big Boi Situps
100 Toe Merkins

TIME

COT

My face was completely numb by the time we got to the COT. I shared an excerpt from Jon Gordon’s book “The Carpenter.” Hopefully the PAX could understand what I was saying through frozen lips:

“Always remember that your greatness as a leader will not be determined by how much power you accumulate. It will be determined by how much you serve and sacrifice for others to help them become great. Great leaders don’t succeed because they are great. They succeed because they bring out the greatness in others.”

Moleskin

Playlist: Silverchair, Franz Ferdinand, Stone Temple Pilots, Tantric, Alice In Chains, Trapt, The Pride Of The Southland Marching Band, The Black Crowes, Temple Of The Dog, The Notorious B.I.G., Staind, JAY-Z, Collective Soul

I could finally feel my face again about 2 hours after the COT.

The rumor is true, Hambone rode to the workout with me and I asked who he was when I saw him in the COP. I just didn’t recognize him with all those clothes on.

That’s what she said

Great to see A-A-Ron;;;;;;come work out more than once a month!

Staffing issues at the Dunkin Donuts kept us from receiving the warm holes we were promised. Disappointment abounded.

News

The 1st F is for Fitness: Squirt’s VQ right here at Convoy Monday morning. Tuff Muff coming up on February 19th.

The 2nd F is for Fellowship: El Metate lunch soon…watch Slack for details.

The 3rd F is for Faith: Watch the #3rd-f channel for several opportunities to serve including Chubby’s and Habitat!

This concludes the News

Recent Backblasts

January 31, 2022January 31, 2022

Spin Cycle

QIC: Mansiere

Date: 01/26/2022

PAX: Friday, Pediasure, Gusher, Squirt, Prosciutto, Jorts, Yellow 5, Burrito (RESPECT), Recycle, Hambone

AO: Convoy

Conditions

Frigid, even by the standards of a brutally cold January. The breeze was piercing, especially up on the track where one is exposed from all sides. Definitely not a day to start slow!

COP

I tried to start us off quickly with some high-intensity exercises. The sometimes helpful, always vocal Burrito was anxious to get to the game, and understandably so. However, the nature of the game dictated an intense warmup. Side-straddle hops were on the menu, as were Marine Corps pushups and some LBCs to get us down and out of the wind. We did a long run around the high school to get our lungs ready as well. On the climb up the Apex, I went over the rules. Now, explaining even something as simple as a track game to this crew is like explaining multivariable calculus to a first grader. Try doing it while Bernie’ing uphill with lips numbed by the 25-degree weather. Yikes!

The Thang

There are two teams in the game. The teams start at opposite ends of the track. Their starting points are their respective “zones.” Team 1 stays on one half of the track, and Team 2 stays on the opposite half. The stated goal of the game is to get all of the cones from the other team’s zone into your zone. The real goal of the game is to stay warm and get a good run day workout in. Each runner can only carry one cone at a time. A runner can hand his cone to a runner without a cone. If a runner does 40 Big-Boy Sit-ups in his starting zone, he may bring two cones back to his starting zone one time. If a runner sees that there are no cones remaining in the other team’s zone, that runner should hold low plank until more cones are dropped off. If a team has no cones in the other team’s zone, and no one the team is carrying cones, then that team WINS. The prize is a FREE personal pan pizza from Pizza Hut*.

*At participating locations. Dine-in only**

** No locations are participating at this time

COT

I read an excerpt from the memoirs of a 20th-century Romanian, who talked about how the joys of comradeship through shared struggle are grander than any material things. I would give up or forego many things before I would give up the opportunity to be out there in the mornings with this fine group of men.

Moleskin

No one loves overthinking things more than Burrito, and my bonus goal of driving him crazy with strategizing worked a charm. While the other team was walking to their zone, he immediately started making plans. His strategy consisted mainly of handing off cones. Meanwhile, Team 2 quickly figured out that there was an advantage in the two-cone provision, and started the game off with Big Boys. In the end, neither team won (though Team 2 was clearly winning), and both teams got in a great run day while staying warm.

Recent Backblasts

January 31, 2022

“I think my uterus just fell out”

QIC: Stork

Date: 01/31/2022

PAX: Mandela, Mayhem, Full Moon, Abercrombie, John Doe, Tinder, Ramrod

AO: Hacksaw

Conditions: Chilly, clear skies on this “31”st day of the year

COP: SSH x10, 5 Burpees, SSH x10, FF OYO (10 sec count in Q’s head), Willie Mays Hayes 10 count, 3rd grade exercises 11 count, SSH x11, 5 Burpees.

The Thang – Rock Around the Blocks

It is the 31st day of the year. All exercises add up to 31 (as in the COP (more burpees below)). PAX circle up in a large circle about 6 feet apart with their blocks. Music selections by the Q all have the word “Rock” in them. Exercises done in succession. Initially no breaks but as complaining and inability to breathe grew, active recovery was done with a walk around the blocks and/or 10 count.

31 reps each exercise…

Squats with calf raises with block on back

Curls

Left leg on upright block, lean to the right squat down on right leg (These should be called Captain Morgans but that title is taken already by a exercise done in plank)

Reverse it with right leg on block

Curls

Bulgarian Split squats with left foot on upright block

Repeat with right foot on block

Curls

Rock around the Blocks…done to the tune of “Rock around the Clock” by Bill Halley and the Comets, Bear crawl around the circle, do a Merkin everytime you hear the work “Rock”. Of note, merkin rep count was 34 if you did them all.

Squats with calf raises, no block

Bent over Rows

Repeat Q’s version of the ‘Capt Morgan’ as described above

Bent over Rows

Lt. Dans…split into 16 count and 15 count with a walk around the blocks in between as the PAX legs were toast

Bent over Rows

Rock around the Block – same tune as before but this time PAX in plank position with feet on block and hand walk themselves around their block doing a merkin everytime they hear the word “Rock”.

21 Burpees to complete 31

31 LBC’s

31 Hello Dollys

31 LBC’s

COT

QIC noted how much suffering, death, prayers for healing, cancer have been heard at posts. It seems more and more new requests are heard each week to go along with the continued requests. Hebrews 2:17-18 says we have person in Jesus who Christ who is there for those who are suffering as He too did the same. And as the hands and feet of Christ, we as Christians are to be there for those around us that are hurting. Q encouraged all to look for opportunities to help those who are suffering in any way they can to show the love of Christ to others.

Moleskin

The mumble chatter started from the get go with the disclosure. QIC mentioned that if anyone did get injured that he would check out their uterus and then get them to their car or call for help. Much mileage gained by that comment throughout the beatdown. Several PAX stated their uterus fell out. One noted that he thought his just “broke”. Numerous groans of pain, “this is awful”, “how did you come up with this” and “please don’t do this again”. “Fun time” had by all.

News

Chubbys, Tuff Muff. Prayer requests taken and pray it out.

Recent Backblasts

January 31, 2022

Taking the Den Men up CP’s Ladder!

QIC: Clothespin

Date: 01/31/2022

PAX: Thermostat, Sandbag, Iron Butt (RR), Doogie, Friar Tuck, Rodeo, Pink Panther, Back Pew, Money Ball, Mr. Clean, Blindside

AO: Lions Den

Conditions

Clear and a cool 28 degrees.
Money Ball’s shorts suggested it was warmer.

COP

Mosey lap around the parking lot
Forward Fold
20 SSH IC
10 WMH IC
LBAC (Forward and Reverse)
Cherry Pickers 12 IC
Triceps Stretch (hold each side 15 seconds)

The Thang

Yes it starts with burpees everytime…..
Clothespin’s Ladder
10 Burpees
20 Freddie Mercury’s
30 Merkins
40 Mountain Climbers
50 Big Boy Sit-ups
60 Squats
70 SSH
80 Imperial Walkers
90 Apollo Ono
100 LBC

Lap around the parking lot after exercises.
Climb the ladder going a rung higher each time you return. Start with 10 burpees, then run your lap. Once you return start with the Burpees and add the Freddie Mercury’s. Keep adding an exercise after each lap.

With a few minutes left, we circled up and did some Mary and cool down stretches:
1 minute Low Plank
10 Pickle Pointers (IC)
1 minute High Plank
Michael Phelps for 30 Seconds
Triceps stretches 20 Seconds each side
Forward Fold to Downward Dog to Hissing Cobra

COT

I shared the story of Shrek the sheep. Shrek got away from his shepherd and lived alone in caves and the forest for six years. During those 6 years he became thick with wool. When he returned to his shepherd, a professional sheared Shrek’s thick wool coat and it weighed 60lbs. A normal sheep will produce 10 to 15lbs of wool. By going away from the shepherd Shrek carried a burden that was 5 to 6 times what would have had to carry.

Shrek paints a very important picture for our relationship with God. If we turn to the father he will carry our burdens for us, as is described in Matthew chapter 11. In F3 we have a support system of fellow PAX that will share our burdens as well.

Matthew 11:28-30 “Come all to me, all you who are weary and burdened, and I will give you rest. Take my yoke upon you and learn from me, for I am gentle and humble in heart, and you will find rest for your souls. For my yoke is easy and my burden is light.”

Moleskin

“I hate ladders” by someone at the very beginning of The Thang.
“I thought he said mosey not sprint” by someone on the mosey warm up lap!
There were several “I hate burpees!” from the pax.
“If we forget whether we were on 9 or 10 burpees, should we do the extra one just in case?” — Backpew
“Of course you should!” — Clothespin

News

Lots of prayer requests this morning! Tuff Muff 2/19/2022, Chubbies, Habitat for Humanity

Recent Backblasts

January 29, 2022

FIVE!!

QIC: [Tinsnip

Date: [01/29/2022]

PAX: Abercrombie, Cooter, El Chapo

AO: The Battery

Conditions

So cold it busted my ball! 19 degrees but with the breeze felt more like an artic mission was about to happen than a workout.

COP

Side straddle hops 20

LBOC forward 10

LBOC backwards 10

Keep arms up

Raise the roof 10

Forward fold 10

Willy Mays Hays

The Thang

[Comments]
Lets roll 5s
Setup 4 stages with 4 workouts at each stage. Set up yard dart game in-between 2 of the stages with a heater to the side. At each stage everyone rolls a dice. If you roll a 5 everyone at that stage does 5 burpees. Starting at stage 1 you do 1 rep each. Mosey to the next stage and do 1 rep each until all stages completed. Rinse and repeat but add one rep every time around. At each stage everyone rolls a dice. If you roll a 5 everyone at that stage does 5 burpees. At any point you want to warm your hands you can take a turn at the yard dart game. If you hit the circle everyone does 5 burpees while you sit by the heater until they finish. If you miss you do 5 thrusters.

Stage 1

Curls

OH Press

Rows

Kettle Swings

Stage 2

Dive Bombers

LB Crunch

Plank Shoulder Taps

Imperial Walker

Stage 3

Side Straddle Hops

Mountain Climbers

Squats

Flutter Kicks

Stage 4

Merkins

BBSC

4 Way Lung (lung front, side, back, squat each leg)

Toe Merkins

Rinse and Repeat

COT

Took the time to thank the men for showing up in this miserable gloom to workout with me. Being a part of the F# Nation even though I can only come on the Saturday workout has been a great experience.

Moleskin

We rolled 5s 18 times at the stages and yard darts added 3 more times. We completed 5 rounds of the stages. The pax stayed together which was nice for a small group in 19° weather. The goal for a large group would be for each pax member to go at their own pace which allows each pax member to make their workout match their fitness level. Also, this allows a random member to come into a stage and roll the dice. With that you could be half way through your stage and someone shows up and adds burpees to your round. This should push pax members to finish before a new person shows up to roll the dice. We did hard count on the 4 way lungs which sucks and should be modified. I had intentions of playing a soccer style game with a 6ft beachball I brought but the cold weather made the plastic brittle and it cracked before we ever started. This with be something for another day! I was surprised how eager the Pax was to get to 100 burpees. Don’t underestimate the amount of suck someone will go through to make another Pax member do burpees haha!

News

Tuff Muff coming up and Chubby’s Ministry

Recent Backblasts

January 28, 2022January 28, 2022

Back to School

QIC: Tatonka

Date: 01/28/2022

PAX: [List PAX only] Abercrombie, Blackout, Cavity Search, Free Bird, Pocket Taco, Shawshank, Sniffer, Woodrider, Wuzn’tMe

AO: Parliament

Conditions

Mid 30’s with no wind. The perfect weather for staying put and generating exceptional mumble chatter

COP

Mosey 1 lap
Side Straddle Hop x 10 IC
Little Baby Arm Circles x 10 IC
Reverse Little Baby Arm Circles x 10 IC
Seal Claps x 10 IC
Cherry Pickers x 10 IC
Morrccan Night Clubs x 10 IC
Willie Mays Hayes x 10 IC

The Thang

Back to School
This was inspired by and a variation of the Billy Madison from the F3 Exicon. PAX worked their way through each year of school by completing a Mid Term exercise for 1 minute followed by a Final Exam exercise for 1 mintue.

Elementary School Years
1st grade
Mid Term: LBC
Final Exam: Merkins

2nd grade
Mid Term: Side Crunch
Final Exam: Hand Release Merkins

3rd grade
Mid Term: Pretzel Crunch
Final Exam: Spider Pushups

4th grade
Mid Term: BBSU
Final Exam: Alligator Pushups

5th grade
Mid Term: American Hammers
Final Exam: Close Merkins

Indigenous People Run x 400m

Middle School Years
6th grade
Mid Term: Flutter Kicks
Final Exam: Diamond Merkins

7th grade
Mid Term: Freddie Mercuries
Final Exam: Wide Merkins

8th grade
Mid Term: Box Cutters
Final Exam: Archer Merkins

Indigenous People Run x 400m

High School Years
9th grade
Mid Term: Crunchy Frogs
Final Exam: Burpees

10th grade
Mid Term: V-Ups
Final Exam: 8 Count Body Builders

11th grade
Mid Term: Plan
Final Exam: Kraken Burpees

12th grade
Mid Term: Iron Cross
~~Final Exam: Navy Seal Burpees~~ Sadly, PAX ran out of time to complete the 12th grade final exam and had to drop out of school with the finish line in sight

COT

I shared the passages below from a devotional book I was gifted recently.

“Count it all joy, my brothers, when you meet trials of various kinds, for you know that the testing o fyour faith produces steadfastness. And let steadfastness have its full effect, that you may be perfect and complete, lacking nothing.” – James 1:2-4

”Kids need to see faith on display. If they see doubt, fear, and negativity in our lives, they will model that – and likely suffer some unhapy days as a result. But if we hold our heads high during adversity, we teach our children how to respond rightly when adversity comes their way – as it surely will.”

The above passage applies to us as fathers but also still holds true to us as husbands, friends, and coworkers. If we act negatively, whether consciously or subconsciosly, we will feed others with negativity. If we approach life and all its trials and tribulations with a positive mindset, others will feed off of that and be more inclined to respond with a similar attitude. Our children are sponges and soak up every ounce of what we present to them. They will be representations of how we act and hold ourselves. So too are those we hang around and choose to associate with. If we choose to hang around those that approach life with a doubtful and fearful mindset, we will most likely find ourselves emulating these feelings. I challenged the PAX to surround themselves with those that promote a healthy, happy, positive approach to life (such as that which can be found at any F3 beatdown) and continue to spread that throughout their days.

Moleskin

Sniffer needs to replace just about every part of his body. ”It’s supposed to click and pop everytime, right?”

Square pizza, chicken nuggets, corn, and apple sauce is the meal of champions

Wuzn’tMe’s PE teach in elementary school, Ms. Baker, constantly yelled and never enjoyed the touch of a man.

Strategically placed trapper keepers, flip up buckle tucks, braid belts. Middle school is awkward. If you know, you know.

We fell slightly short of completing our senior year. Wuzn’tMe reminded us that G.E.D. translates to Just As Good.

Shawshank is launching an AO in Ringgold.

News

Tuff Muff is Feb 19th. 3 AO’s, 3 beatdowns, 2 runs/ruck/bike rides in between AOs.

4th F Weekend in May. Please talk to Wuzn’tMe if you’d like to sign up. He’d like to have a final headcount and close off sign ups by the end of February so he can get everything in place for the event in May.

Cavity Search is rally the troops to go to the TN-AR basketball game in Knoxville.

There is an event at Silverdale Baptist Church coming up that involves cooking wild game and gun raffles. Talk to Sniffer for more details.

Gretel has put together a signup for super bowl squares. $5/square, $125 payout each quarter to the winner.

Recent Backblasts

January 28, 2022

Group Exercises do not imply Partner Exercises

QIC: Full Moon

Date: 01/28/2022

PAX: AOL, Escobar, Mayhem, Ramrod, Seagull, Toe Tag, Tube Squeeze, Uncle Joe

AO: Hacksaw

Conditions

Still cold, 35ish, but not as miserable as the other day

COP

SSH x25 IC, WMH x12 IC, Toe Merkins x25 OYO, Forward Fold x10 IC, LBAC x10 IC, RLBAC x10 IC, Tea Time OYO (not a partner exercise, despite Uncle Joe’s insistence it is)

Mosey from the Flag to the Flag

The Thang

Friday fill-ins are fun (alliteration, amiright?) – will we do the same thing as Wednesday? Will it be something completely brand new and earth-shattering? Or, way more likely, will YHC shamelessly duplicate another workout (with some mods) from a recent post?

For this routine, PAX were advised to focus on form and not worry about # of sets – some of them took this to mean they need only apply minimal effort, which was promptly struck down – underachieving does not equal solid, hard work (TWSS)

The Workout that is much better with music, but no music was provided:
13 of each:
Merkins
Air Lifters (somebody’s gotta raise this roof)
Leg Lifts (Heels to Heaven, Kamala Harrises, et al.)
BBS
Plank Jacks
Dips – these can be a partner exercise, should you need more resistance (and have a willing partner… TWSS)
Squats
Lunges

Do 13 reps of each, take a lap on the inner loop, then do 12, then 11… down to 1 – be sure to take a lap after each set (this is a Full Moon Q, after all). Most PAX got through the set with 6 reps of the exercises, while the ~~overachievers~~ absolute units (cough, AOL, Mayhem, Toe Tag, cough) got through 5, maybe 4

Time

Birthday Burpees for Tube Squeeze!

COT

Patience and being present, especially with 2.0’s. YHC’s kiddos are amazing all the way around (no bias), but they sure know how to press buttons. Being patient and letting them work through feelings/outbursts/etc. is much easier, eventually, than exacerbating the situation by blowing up. Regarding being present: it’s all to easy at the end of a long day to just sit and peruse the ole phone (esp. on Friday’s with Pro’s Wordle commentary…) but, you know what’s way more fun? Cooking fake food and mixing fakes drinks with the 2.0’s for a fake party they are putting on later – cheers.

Be patient. Be present. Be kind. Enjoy life and the people around you.

Moleskin

“I could certainly do without the laps” and “I’ve seen enough of you this week, Full Moon”

News

Chubby’s – we need to fill up Feb. schedule

Multiple Habitat for Humanity opportunities available – see #3rd-f channel and Mayhem – these may be rescheduled based on response

Tuff Muff coming up – see #convergence-csaup channel – gonna be fun/ridiculous

4th Weekend – see channel and/or WuzntMe

The U officially launches Monday, 1/31 – Mondays & Wednesdays 0530 at East Hamilton High

Recent Backblasts

January 26, 2022

Track Days are supposed to be Tuesdays

QIC: Full Moon

Date: 01/26/2022

PAX: Cavity Search, Face Plant, iLean, Toe Tag, WEBLOW

AO: Parliament

Conditions

Awful. 27 degrees and windy

COP

YHC was quite excited to bring some unoriginality to the White Wigs, and was explaining this as Face Plant came in hot on two wheels, forcing the PAX to ~~dive for cover~~ casually move out of the way.

SSH x20 IC; Toe Merkins x25 OYO; WMH x10 IC; Toes-in/Inverted Toe Merkins x25 OYO; Forward Fold x10 IC; Toes-out/Duck Toe Merkins 25x OYO; Tea Time OYO; Toe Merkins x25 OYO; 21*

*5 penalty burpees because Q lost count, ha

Mosey to track

The Thang

We began with an exercise pilfered from Burrito – PAX were advised any complaints should be forwarded, with haste, to his attention. The exercise, “Custer’s Last Stand”, is a modified Indigenous Peoples’ Run wherein the 6 executes a burpee before running the opposite direction of the line. Remaining PAX run, per usual** – whoever is at the back of the line upon opposite-direction-runner’s return performs a burpee before taking off in opposite direction. We did this for 3 or 4 (maybe?) laps and so that every PAX was able to enjoy some alone time in the opposite direction.

Upon completion, the next round of exercises was a (drumroll, please…)

Completely Original Dora

PAX paired up and performed the below:

200 Merkins

200 Squats (for jelly-legs when running)

200 Imperial Walkers, hard count (for even jellier-legs whilst running)

Some combination of 200 Shoulder Taps (hard count) and/or 200 Heel Touches (hc). It was too cold to de-glove and unlock phone to know which was next, so PAX did what they wanted – freedom! (Not sure these were finished as no one could math today – must’ve been the cold)

Couple (2) minutes of Mary:

American Hammers 20x IC (“thanks”, Cavity Search)

Flutter Kicks until time (iLean)***

COT

Attitude. Specifically that it is one of the few things we can control in this hectic world of ours. Similar to YHC’s word back at Legacy, we can chose how we react to just about anything we encounter. Try to begin each day with a positive attitude and keep it, best you can, throughout the day. Also be mindful of it around others, particularly your 2.0’s (thanks for the assist, iLean), as you mold them into the strong men & women you hope they will become.

Moleskin

**”Oh, we’re supposed to do a normal Indigenous run while the other guy is running the other way? Makes more sense now”

“Are you cold, Full Moon? You look like a hobo when the temp’s below 30.”

“Oh, the reps are CUMULATIVE – gotcha, will try to count better next time.”

“It’s not so much your workouts we don’t like, Full Moon, it’s you… BA-DUM-TSS!”

***”We’ve only got a few seconds left, iLean, what you got?”

“59 seconds of Flutter Kicks, apparently”

News

Tuff Muff – 2/19 – see/watch #convergence-csaup channel

4th Weekend – 5/19-5/21 – see #4th-f-weekend channel and/or WuzntMe

Chubby’s – sign up in #3rd-f, drop off donations to any AO/AOQ

Recent Backblasts

January 26, 2022

Murder Bunnies and Burpees always look better on paper….

QIC: Blackout

Date: 1/26/2022

PAX: Freebird, Hey Buddy, White Glove

AO: Ridgecut

Conditions

Extremely cold and windy. Windchill’s in the teens. Wind seemed to be worse in the location that Q picked to do the beatdown…naturally

COP

SSH x20
FF OYO
Mosey from one end of parking lot to other end
SSH x15
WMH x10

The Thang

Mosey with block to soccer field. PAX placed blocks in the middle of the field going sideline to sideline. Exercises were performed on either end (Sideline) of the field.

Round 1

10 Burpees, 15 Merkins, 20 Squats, 25 Imperial Walkers
Mosey to block in middle of field and rifle carry to other sideline
10 Curls, 10 Presses, 10 Kettlebell swings
Rifle carry block back to middle of field and mosey to other sideline

10 Burpees, 15 Merkins, 20 Squats, 25 Imperial Walkers
Mosey to block in middle of field and rifle carry to other sideline
9 Curls, 9 Presses, 9 Kettlebell swings
Rifle carry block back to middle of field and mosey to other sideline

10 Burpees, 15 Merkins, 20 Squats, 25 Imperial Walkers
Mosey to block in middle of field and rifle carry to other sideline
8 Curls, 8 Presses, 8 Kettlebell swings
Rifle carry block back to middle of field and mosey to other sideline

Mosey lap around parking lot

Round 2

10 Burpees, 15 Merkins, 20 Squats, 25 Imperial Walkers
Mosey to block in middle of field and murder bunny to other sideline
7 Curls, 7 Presses, 7 Kettlebell swings
murder bunny block back to middle of field and mosey to other sideline

10 Burpees, 15 Merkins, 20 Squats, 25 Imperial Walkers
Mosey to block in middle of field and murder bunny to other sideline
6 Curls, 6 Presses, 6 Kettlebell swings
Murder Bunny block back to middle of field and mosey to other sideline

Mosey lap around parking lot

Round 3

5 Burpees, 10 Merkins, 15 Squats, 20 Imperial Walkers
Mosey to block in middle of field and rifle carry to other sideline
5 Curls, 5 Presses, 5 Kettlebell swings
Rifle carry block back to middle of field and mosey to other sideline

4 Burpees, 8 Merkins, 12 Squats, 16 Imperial Walkers
Mosey to block in middle of field and rifle carry to other sideline
4 Curls, 4 Presses, 4 Kettlebell swings
Rifle carry block back to middle of field and mosey to other sideline

3 Burpees, 6 Merkins, 9 Squats, 12 Imperial Walkers
Mosey to block in middle of field and rifle carry to other sideline
3 Curls, 3 Presses, 3 Kettlebell swings
Rifle carry block back to middle of field and mosey to other sideline

Mosey lap around parking lot

Round 4

2 Burpees, 4 Merkins, 6 Squats, 8 Imperial Walkers
Mosey to block in middle of field and Murder Bunny to other sideline
2 Curls, 2 Presses, 2 Kettlebell swings
Murder bunny block back to middle of field and mosey to other sideline

5 Burpees, 5 Merkins, 5 Squats, 5 Imperial Walkers
Mosey to block in middle of field and Murder Bunny to other sideline
1 Curl, 1 Press, 1 Kettlebell Swing
TIME

COT

Shared a little snippet of wisdom from the book “Life is Messy” The idea in the book is that comfort should only be used when necessary. Comfort is a beautiful servant, but an ugly master. Comfort can be just as addicting as any other addiction out there. Challenged myself and the PAX to keep growing and stay uncomfortable. As I was saying this, cold winds were blowing in our face, so we clearly had no trouble staying uncomfortable this morning….

Moleskin

Gave Lanyard a hard time for not being on AOQ duty….but not too hard of a time.

My goal was to keep the PAX warm given the sub-20 weather outside. Considering that halfway through Hey Buddy had only a short-sleeved shirt on, I guess that goal was met.

Murder bunnies were a big hit….as always…..honestly though, much less complaining than I anticipated given my own thoughts of the beatdown at the moment.

News

Tuff Muff 2/19 (CSAUP channel)
Chubby’s 3rd-F Monday nights (3rd-F channel)
Fourth F Weekend – May 2022 (WuzntMe for details)