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U Candu It

 QIC: Candu

Date: 06/09/2018

PAX: Prosciutto, Laces Out (Respect), The Count (Respect), Ohms, Steam Engine, Sundance, Whittler, Ringwald, Best In Show, VSquared

AO: Landfill

70 degrees with a faint haze for 12 PAX searching for a <3 of Gold

Candu on Q > Not a professional > Own free will > push yourself > modify where neccessy > We’ll take ya to your car if ya get hurt

The Mini Mole

COP

SSH x 15 IC
Imp Walker x 15 IC
Windmills x 15 IC
Hip Thruster x 10 IC
SSH x 15 IC
Slow Squats x 10 IC
SSH x 15 IC
Slow Lunges x 14 IC
PeriFormis Stretch AKA The J-Dawg each leg
LBAC x 15 IC
Reverse LBAC x 15 IC
Cherry Pickers x 15 IC
SSH x 15 IC
Triangle Merkins x 10 IC
Dips on bench x 10 IC                                                                                                                            Pull-ups to Failure > 3 more partner assisted                                                                                  Chin-Ups to Failure > 3 more partner assisted

The Thang

Heart of Gold Mosey

PAX Pace Merkin Mile down Landfill hill                                                                                  Mosey > 25 Merkins > Mosey > 25 Merkins > Mosey > 25 Merkins > Lightpole > Mosey > 25 Merkins > Mosey

Grass Hill Merkin                                                                                                                    Jailbreak to first plateau > 10 Merkins > JailBreak to top of hill > 10 Merkins

Field Fatigue (aye!)

Indiana Jones Run                                                                                                                                  PAX single files, Q begins run, back of the PAX sprints to the front of the line > Rinse Repeat > 2 Laps                                                                                                                                                                                                                                                                                                       Walking Lunges Full > Mosey Back                                                                                            Reverse Walking Lunges Halfer > Mosey Back                                                                                Karokee Down & Back                                                                                                                          Low Side Shuffle Down & Back                                                                                                        Jailbreak Full Down & Back > Rinse & Repeat

Cooldown             

Deep Squat Hold > Wheel                                                                                                                    Deep Merkin Hold > Wheel > Rinse & Repeat                                                                                  FlutterKicks x 35 IC

Moleskin

The Thang was unscripted due to my mama having a heart attack yesterday. Very appreciative of the supportive PAX, though I was impressed w/ my ability to wang the thang (trademarking that).  I got all the emotions off my chest (whew!) and opened up about the experience. I’d like to credit F3 for improving my demeanor in tough situations.    Thanks to all for the support. She gonna be aight, for now!

News

Laces Out to post in Dallas next week, safe travels! 

TEEEEEE SHIRT TIIIIME Don’t forget to order ya F3Chatt Tee Shirts!!

Upcoming Qs

Rumor Mill swirling Prosciutto Qs on Monday at The Beast 

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The Dirty Half Dozen

QIC: Ohms
Date: 06/06/2018
PAX: Geek Squad, Geiger, Mr. Clean, Picasso, The Count
AO: The Griff (Vandergriff Park)

Conditions

60 Degrees and low humidity, crisp and cool for a June morning, heavy dew to keep the feet cool

The Disclaimer

This is F3.  I am not a professional and you are here of your own free will.  Modify where needed, don’t injure yourself.  Push yourself to be better

COP

– SSH x 15 IC
– Windmills x 15 IC
– Cotton Pickers x 15 IC
– SSH 15 IC
– Plank x 10 IC
– Merkins x 10 IC
– Plank x 10 IC
– Carolina Dry Dock x 10 IC
– Plank x 10 IC
– Mountain Climbers x 10 IC
– Plank x 10 IC
– Pickle Pounders x 10 IC
– LAC x 10 IC
– LAC (REV) x 10 IC
– Cherry Pickers x 10 IC
– Chinooks x 10 IC
– Shoulder Press x 10 IC

The Thang

Started off with a short mosey to the football field…gates were lock…so we found an alternate route and performed the Fat Man’s Squeeze through a locked gate. Silly Park & Rec – you can’t keep us out! Once we got into the field YHC instructed the PAX to split into pairs for some running and a total body beat down.

Raise the Roof…
Partner #1: runs the width of the football field and back
Partner #2: performs steps ups with a high knee on top of the bleachers and back down. Repeat until Partner #1 returns from his mosey across the field.
**Rinse & Repeat 5 cycles per partner
Dip Baby Dip…
Partner #1: runs the width of the football field and back
Partner #2: performs dips on bleachers. Repeat until Partner #1 returns from his mosey across the field.
**Rinse & Repeat 5 cycles per partner
Over the Hill and Far Away…
Partner #1: runs to the top of the hill and back down to the bottom
Partner #2: performs 8-count body builders. Repeat until Partner #1 returns from his hike up and down the hill.
**Rinse & Repeat 2 cycles per partner
At this point YHC was ready for a short mosey back to the flag and some Mary to end the morning activities.  Some Mumble Chatter sparked up and there were some comments about how running the hill was brutal.  So, of course instead of taking the short route we moseyed back up the hill and took the long route back to the flag.
MARY
– LBC x 15 IC
– Freddie Mercury x 15 IC
– BBSU x 15 OYO

Moleskin

Happiness comes a lot easier when you stop complaining about your problems and you start being grateful for all the problems you don’t have. Never waste a second of your life complaining. Complaining doesn’t solve problems, it attracts them. The more you complain, the more problems you’ll have.

News

6/23/2018 @ The Landfill – F3 Knoxville Q School

Upcoming Qs

Candu 6/9/2018 @ The Landfill – Be there and be shirtless….wearing nothing but a sweatband

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Fountain of Yo…PAIN

QIC: Ringwald
Date: 05/31/2018
PAX: Angus, Bogey, Cable Cutter, Candu, Fissure, Free Candy, Flemish, FNG-Honey Bun, Laces Out (Respect), Ohms, FNG-Pele, Rainman, Sidekick, The Count (Respect), VSquared, Whittler, Wort
AO: Hill City

Conditions

The humidity subsided and the gloom was not quite as muggy.

The Disclaimer

I am most-definitely not a professional. This is a peer-led workout and you are here on your own free will. Don’t hurt yo’self but push yo’self.

COP

Blue Rhino

  • SSH X 10 IC
  • 21s – 5 burpee penalty for not ending together
  • Little Arm Circles X 15 IC
  • Reverse Arm Circles X 15 IC
  • Squat Shoulder Press X 15 IC
  • Cherry Pickers X 15 IC
  • SSH X 10 IC
  • 21s
  • Good Mornings X 15 IC
  • Windmill X 15 IC
  • Squats X 15 IC
  • 21s – 5 burpee penalty for not ending together

The Thang

The Fountain

  • I set up different workout “stations” in between each statue
    • Station 1 – Big Boy Situps
    • Station 2 – Curls w/ Coupon
    • Station 3 – Flutter Kicks
    • Station 4 – Crunchy Frog
    • Station 5 – Bench Press w/Coupon
    • Station 6 – Hollywoods (One Side)
    • Station 7 – Hollywoods (Other Side)
    • Station 8 – Inchworm Press w/Coupon
  • Partnered up. 1 group of PAX runs a lap around the park circle while the remaining PAX perform the exercise at that station. Both PAX perform the exercise then the group rotates.

Moleskin

Words subsided me this morning, but a paraphrased quote I love is, “We can start fixing our mistakes when we stop blaming others for them.”
We all fall, we all make mistakes, but we only fail if we do not learn from them.

News

18 PAX at Hill City for the record!!
 
 

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Huey Launch

QIC: Mr. Clean
Date: 06/05/2018
PAX: Bogey, Cherry Log, Ducktales, Lugnut,  Geek Squad, Geiger, Hardtail, Postman, Ohms, Prosciutto, Ringwald, Sidekick, Slippers, The Count, Whittler
AO: The Huey

Conditions

66 Degrees. Freshly cut grass. 28% humidity.

The Disclaimer

This is F3.  I am Mr. Clean and certainly no professional.  You are here on your own free will.  Push yourself but don’t hurt yourself.

COP

SSH x 20 IC
BAC x 10 IC
Reverse x 10 IC
Finkle Swings x 10
SSH x 15 IC

The Thang

The emotion and joy in which YHC feels writing this Backblast is simply indescribable.  We launched a new AO exactly one day before my one year anniversary with F3…16 men showed up and showed out to help launch this AO with some driving 40-45 minutes to get there.  Plenty of our guys here in F3 Chatt understand and carry out true commitment! 
DORA Stations
Herkin – (Merkin—hold in low position—3 Count—back up—-repeat)
Up Straddle Hop
Extensions – (Triceps Extensions
Yeti Raises
Legs – (Squats)
Abs – LBCs 4-Count
Upright Rows
Never Cross Dolly
Colt 45
Howling Monkeys

Moleskin

As The Huey launches, and our banner location (Hill City) changes hands from a proven “pick up the slack” amazing leader to another progressive, strong HIM, I see F3 moving in the direction it should. We don’t leave men under lamp posts alone and we continually advance while leaving no men behind and absolutely none where we found them.

News

Upcoming Qs

06/07/2018 – The Huey
06/07/2018 – Hill City
06/09/2018 – Landfill
 

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22s by 2s

 
 

QIC: Sidekick
Date: 06/06/2018
PAX: Best in Show, Early Bird
AO: Beast Ridge

Conditions

61 Degrees and beautiful.  perfect weather

The Disclaimer

This is F3.  I am not a professional.  Modify where needed.  lets get better

COP

SSH IC X 25, Third Grade Exercises IC X 15, Man Makers X 8, Little baby Arm Circles IC X 10, Reverse IC X 10, Imperial Walkers IC X 17.  Mosey to the pavilion.  

The Thang

22s by 2s is basically like 11s, just more reps.  I combined that with more running than 11s typically has.  I think it turned out great
Title of exercises or routine
Start with 22 Derkins, run the course.  In this case, we ran to the third tree down the lot and back, which was about 0.15 mile.  2 Squats, run the course.  20 Derkins, run the course.  4 Squats, run the course.  Rinse and repeat until the Derkins and the Squats are flopped.
End result was 132 Derkins and 132 squats, with a 5K or 3.13 miles.  Pace turned out to be about 12:10 with the exercises included.

Moleskin

Spread the word to friends, co workers, anyone who could benefit from F3 at beast ridge.  We all need to bring some quality guys into the fold and share what we enjoy so much

News

Training Day june 23 at the landfill – Knoxville F3

Upcoming Qs

Best in Show on Monday @ BR, Whittler on Wednesday @ BR

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Super 21’s with a Riverview

 

QIC: Laces Out (Respect)
Date: 6/5/18
PAX: Best in Show (Respect), Shortcut, VSquared, Picasso, Early Bird, Sundance, Free Candy
AO: Hill City

Conditions: Nice and cool 58o

The Disclaimer and then mosey to the Great Hall

COP

15 SSH IC, 15 Imperial walkers IC, 15 SSH IC, 15 High Knees IC, 15 Wide High Knees IC,  15 Mountain Climbers IC, 12 Little Baby Arm Circles IC (both ways), 12 Shoulder Press IC, 12 Shinooks IC, 15 SSH IC
Mosey to Coolidge Park Riverwalk

The Thang

Circuit 1: Super 21
1 Squat Run around the brick sidewalk to other side (semi-circle)                                            20 LBC Run back
2 Squats/19 LBC
Rinse repeat till 20 Squats /1LBC and then hold Al Gore til PAX finish. Also held Al Gore to allow PAX to catch up a couple of times (Leave no man behind…leave no man where you find him) and a few 10 counts in the mix as well.
Mosey along Riverwalk to light poles near Market St Bridge
Circuit 2: Everest at Riverwalk Light Poles (because of time, could not make it to Mt Midoryama)
Lunges with right leg/squat/lunge with left leg/squat to next light pole 5 merkins-Hold Al Gore until all reach top and enjoy looking over City (appropriate thought for today’s moleskin). Rinse and repeat to next light pole
Return to Blue Rhino for Mary
MOM
12 Flutter kicks IC
12 Hello Dolly IC                                                                                                                                  12 Rosalita IC en Espanol

 Moleskin

Namerama/countarama-
We enjoyed the beauty of God’s creation this morning on the Tennessee Riverwalk. This reminds me of how God made everything with intricate beauty and purpose. God made each of us just the way He wanted us to be!
Psalm 33:18 “Behold the eye of the Lord is on those who fear him, on those who hope in his steadfast love.” He made us, he sees us and he wants us to fear him and rest in his steadfast love!

News

Launch at new AO The Huey was this am with 16 PAX for total of 24 PAX who posted today on a Tuesday!

Upcoming Qs

Ohms @The Griff- Wednesday
Ringwald @Hill City-Thursday
Picasso @The Huey-Thursday

Posted on

Don’t Tempt the Q

 

QIC: Sidekick
Date: 06/04/2018
PAX: Best in Show, The Count, Early Bird, Whittler, Wort
AO: Beast Ridge

Conditions

60 Degrees and low humidity, crisp and cool for a June morning, heavy dew to keep the feet cool

The Disclaimer

This is F3.  I am not a professional and you are here of your own free will.  Modify where needed, don’t injure yourself.  Push yourself to be better

COP

SSH IC X 20, Third Grade Exercises IC X 15, High Knees IC X 15, Little Baby Arm Circles IC X 12, Reverse IC X 12, Cherry Pickers IC X 15, Ray lewis IC X 12, Mosey to the Soccer Field

The Thang

Don’t Tempt the Q
Q off the cuff today so we split up into pairs for some running and total body beat down
Title of exercises or routine
Partner 1 runs the width of the soccer field and back (no clue what distance this is as I don’t play soccer).  Partner 2 performs steps ups with a high knee on top of the bleachers and back down.  Repeats until Partner 1 returns.
We did this for 4 cycles per partner.
Frankenstein Walk across the field to the other side.
Rinse and Repeat but with Dips instead of step ups.
At this point I was prepared for a short mosey back to the flag and some Mary to end the festivities.  Some Mumble Chatter sparked up and there were some comments about how certain things on a certain hill really sucked.  I am all about dishing suckage so… we moseyed to the hill for some unplanned EC.
Pull plank and when your name is called Bernie Sanders to the top of the hill.  Call for the next PAX and so on until all have achieved the satisfaction.
The Mumble Chatter continued about how a bear crawl up said hill would really suck, so…
Hold Al Gore and when your name is called, bear crawl up the hill.  Call the next PAX until all have received the enlightenment.
Mosey back to the flag, upon arrival knock out 10 Burpees OYO for no flag.
Wrapped up with some Flutter Kicks IC X 15, Box Cutters IC X 12, and LBC IC X 15
Circle Up

Moleskin

Its time for beast Ridge to Grow.  We need to be EHing North Georgia and East Chatt area to beast Ridge.  We need to stand on our own and not be dependent on PAX from Hill City to keep our numbers.  Beast Ridge homers, Sidekick, best in Show, Early Bird, need to be driving this

News

Huey launch on Tuesday.  Support the Huey

Upcoming Qs

Sidekick on Wednesday 6/6, Best in Show on Monday 6/11

Posted on

Keep Moving Forward

 

QIC: Picasso
Date: 05/29/2018
PAX: Angus, Cable Cutter, Fissure, Laces Out, Hardtail, Ringwald, Shortcut, The Count, VSquared, Whittler
AO: Hill City

Conditions

– Cool and Wet.
– 68˚
– Dew on the ground

Mosey to the Great Hall

COP

SSH x 20
Mountain Climbers x 10
SSH x 20
Mountain Climbers x 10
Ass Kickers x 10
High Knees x 10
Squats x 10
Calf Stretch x 20

The Thang

Brought the Ab Roller. A random person will do ab rollers until Q says change

Mosey to the Art District

Decline Mercians x 20
Incline Mercians x 20
Mericans x 20
Stadium Runs x 5
Inverted Rows x 5
Plank x 20
Plank with Reach x 20
Star Plank x 20
Squat x 20
Side Plank x 20
Fire Hydrants x 20
Supermans x 20
Bird Dogs x 20
Hollow Body Hold x 20
Bridge x 20

Moleskin

Perseverance

Steadfastness in doing something despite difficulty or delay in achieving success.

It does not matter how slowly you go as long as you do not stop. Next time you are stressed, take a step back inhale and look how far you’ve come. You have to be strong, flexible and remember that you can keep pushing on even when you don’t think you can. Always remember, you have to keep moving forward.
Go and dig into the Qsource

News

TRAINING DAY
6/23
The Landfill
0700 – 0800
Knoxville crew coming to run a Q School

Posted on

Filling the BB Void


 

QIC: Fissure
Date: 05/26/2018
PAX: Angus, Candu, Geek Squad, Prosciutto, Ringwald
AO: Landfill

Conditions

Muggy
The Disclaimer
This is F3.  I’m Fissure.  It’s hot.  Let’s roll.

COP

SSH x 15
Good mornings x 10
Imperial Walkers x 10
SSH x 15
SnL squats x 10
Lunges x 10
SSH x 15
Slow count body builders x 10
Flutterkicks x 25

The Thang

Mosey to bottom of Landfill
Partner up, wheelbarrow one or two lights, five merkins then swap, halfway up
Partner carry as far as you can, no further than 3 or 4 lights, then swap, rest of the way up

 
 
 

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Stacks on Stacks

[youtube https://www.youtube.com/watch?v=en4muUSIRT4&w=560&h=315]

QIC: Angus
Date: 05/24/2018
PAX: Laces Out, The Count, Flemish, Colonel Mustard, Prosciutto, Sidekick, Fissure, VSquared, Best in Show, Free Candy, Picasso, Ohms, Chief, Wort
AO: Hill City

Conditions

– Cool and Dry.
– 68˚
– Dew on the ground
– Clear Eyes, Full Hearts

COP

SSH x 20
HK x 15
SSH x 20
WHK x 15
SSH x 20
Ass Kickers x 15
SSH x 20
Infinite Plank
Plank IC
Merkins x 10
Plank IC
Carolina Dry Dock x 10
Plank IC
Mountain Climbers x 10
Plank IC
Pickle Pounders x 10
Shoulder Blasters
Little Arm Circles x 12 (fwd)
Little Arm Circle x 12 (bwd)
Cherry Pickers x 10
Chinooks x 10
Cherry Pickers x 10
Overhead Claps x 10
Cherry Pickers x 10
Shoulder Press x 10

The Thang

The Big Mac 
First, ask why its a Big Mac and not a whopper. Because of the special saaaaauce.
Grab a buddy.
Buddy 1 holds plank while Buddy 2 performs [Exercise 1].
Once Buddy 2 completes [Exercise 1] he proceeds to [Exercise 2] and Buddy 1 begins [Exercise 1].
Repeato around 4 corners — Buddy 2 should complete and hold plank while waiting for Buddy 2 to finish. Specify the Rep and Exercise for each corner.
Exercise 1 – Corncob Merkin (x5)
Exercise 2 – Wide Merkin (x10)
Exercise 3 – Incline Merkin (x10)
Exercise 4 – Decline Merkin (x10)
Buddies should be communicating with one another through the routine. Take ten count together if needed. Each pair gets 1 ten count to use at their discretion.
Rocks and Rails
Buddies split up — while 1 does Rock work the other does Rail work and flip flop.
Rail Work
Pull-ups x 10
Chin-ups x 10
Squats x 10
repeato x 5
(around the 3rd Rep we knocked it down to 5)
Rock Work
Top Curl x 10
Bottom Curl x 10
Full Curl x 10
Reverse The Big Mac

Moleskin

Today YHC communicated what it means to be a Q

Within F3 a leader is called the Q, which is a man who takes responsibility for the outcome.

We have an opportunity and an obligation to continually work to improve ourselves to be prepared for expected and unexpected outcomes. For this we have the Qsource as a resource in learning and improvement.
Go and dig into it — see what you come away with. If you have a difference of opinion, good. Take it to your fellow PAX, take it to your Nantan or AOQ, or take it to Dredd on twitter and let the Nation get better along the way.
Go and dig into the Qsource

News

MEMORIAL DAY CONVERGENCE
05/28
Hill City (at the Blue Rhino)
0530 to 0630
Angus, Steam Engine, Best In Show, and Whittler on Q
TRAINING DAY
6/23
The Landfill
0700 – 0800
Knoxville crew coming to run a Q School
FBC at Karl’s
0600
5100 Hixson Pike, Hixson, TN 37343