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But this one goes to 11

QIC: 9-Volt

Date: 10/05/2020

PAX: Bonsi, Woodrider, Cold Play, Tatonka, Band Wagon, Oui Oui, Fiddy Cent, Slim Shady, Toe Tag, Picabo, Shawshank, Bernie, Abbercrombie, Madoff

AO: Hackswaw

Conditions

Sweet, grainy cereal notes with a strong caramel flavor, join hints of chocolate. Light and easy to drink.

COP
Everyone grab two bricks and Mosey to the big flag.
Circle up around the sound—– Commodores “Brick House” playing in the background

EXERCISEDESCRIPTIONQTY
SSHWith Bricks10
Cobble Stones(3rd grade exercise- With Bricks10
Brick ShittersWillie Maze Haze – With Bricks10
Little Baby Brick CirclesDuh
Fwd10
Rev10
Brick ClapsSeal Claps – With Bricks10
SSHWith Bricks10

The Thang

PAX lines up around flag circle, performs exercise as a group then Brick crawls 1/4 of the way around the circle between exercises.

EXERCISE DESCRIPTION QTY
Brick FlysOn back , arms on ground, bring bricks together25
Brick Side RaiseStanding, arms at sides, raise bricks over head25
Brick Front RaiseStanding, hands @ waste, raise bricks to 90 deg in front25
Brick Tricep extensionTricep extension – With bricks20
Curl-PressCurl then military press25
Brick HammersAmerican hammers – With Bricks20
Masonry Sit UpsBig boy sit ups – With bricks20

At this point the PAX was tired of holding bricks so everyone was given two strips of duct tape to secure them to their feet

EXERCISE DESCRIPTIONQTY
Imperial Brick WalkersImperial walkers – With Bricks20
Brick CyclesFreddie Mercury – With Bricks20
Flutter KicksFlutter kicks – With Bricks20
Jane FondaJane Fonda – With Bricks (While staring at neighbor and Listening to “You Sexy Thing” by Hot Chocolate10
High KneesHigh knees – With Bricks10

With an extra 13 minutes the Q switched to dealer’s choice
** Hell if I remember what we did, but we did it …WITH BRICKS

COT

The Q relayed a disturbing story about swallowing a Barbie doll head the night before a colonoscopy

Mole Skin

The bricks were sanitized for your protection
Standard grey 3M duct tape doesn’t hold up well to shear stress

News

Bring kids to the workout at Hacksaw on Friday. Yes, they must be your own.

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    Back on Track(around the lions den)

    QIC: Goose

    Date: 10/5/2020

    PAX: Rodeo, Blindside, Moneyball, Ohms, The Count, Back Pew, Friar Tuck.

    AO: Lions Den

    Conditions: Slight chill to the air, and we could see Mars, which was spacey.

    COP

    Forward Fold

    Third Grade Exercise

    Windmill

    Quad Stretches

    Over head arm stretch

    SSH

    The Thang

    Box jump up bleachers, 10 incline merkins at every 3rd jump, 4 rounds

    ADORA: 150 reps of merkins, squats, and stationary lunges, while partner does a lap.

    150 SSH OYO

    Indian runs, one lap

    75 calf raises OYO

    50 merkins OYO

    Circle of Mary: Freddie Mercurys, leg raises, flutter kicks.

    COT

    Its the first full week of October, set some fitness goals for the month.

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    Shothouse 1000

    QIC:  Nordictrack

    Date: 10/05/2020

    PAX: Blue, Milkman, Hasbro, Gretel, Postman, Sherlock, Slois Lane

    AO: Shothouse

    Conditions

    52. Perfect workout weather.

    COP

    SSH

    Forward Fold

    LB Arm Circles

    Arm stretches

    Willie Mays Hays

    The Thang

    Line up on bleachers. Do 100 reps. Mix and match as you desire. Run to top of stadium then back between each set.

    The 1000

    1. Merkins
    2. BBS
    3. Dips
    4. Squats
    5. Shoulder taps (hard count)
    6. Leg lifts
    7. Monkey Humpers
    8. Hammers
    9. Toe merkins
    10. Burpees

    COT

    If you always do your best work, imagine the difference. Gattaca (1997). “You wanna know how I did it? This is how I did it Anton. I never saved anything for the swim back.”

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      The COUPON MILE

      QIC: Blue

      Date: 10-2-2020

      PAX: She Shed, Geek Squad, Milkman, Freetime, Cleaver, Snatch, Dundee, Nordic Track, Heisenberg, U-turn

      AO: Shothouse

      Conditions

      Clear skies, a brisk 46º with a slight breeze here and there. Full moon or close enough.

      CoP

      • Forward Fold x 10 IC
      • RoL/LoR x 10 IC
      • Michael Phelps x 10 OYO
      • Quad Stretch x 10 IC
      • Pitchers Stretch x 10 IC (R&L)
      • Behind Head x 10 IC (R&L)
      • WMH x 10 IC
      • SSH x 20 IC

      The Thang

      The Coupon Mile

      4 Laps, 4 Corners, 4 Exercises……….Leave No Man Behind

      Lap 1

      4 x 15 Man Makers (stop at each corner of track)

      Lap 2

      4 x 25 Curls for the Girls

      Lap 3

      4 x 10 Navy Seals 10 Navy Seals 1st corner, 8 Navy Seals 2nd corner, 6 Navy Seals 3rd corner, 2 Navy Seals final corner

      Lap 4

      4 x 25 Tricep Extensions Coupon Rifle Carry for a full lap, each time a pax lowers a coupon, every PAX has to pay penalty of 2 Burpees

      CoT

      Kept it short, sweet and to the point. The story of Martha and Mary from the gospels. If anyone is like me, then they are constantly running from here to there, worrying about this and that………what do I have to do next, who do I have to meet where, etc. Past CoT’s of mine have been about Psalm 46:10, “Be still and know that I am God”. Today is about being still and being PRESENT. Take the time each day, maybe starting with just a few second, minutes or however much you can give. Take the time to be present. Slow down. It is possible to be PRESENT without being in the PRESENCE, but it is IMPOSSIBLE to be in the PRESENCE without being PRESENT. Think about that for a bit. One last thing, not something that you need to answer out loud, this is only for you. If God were to send you a text message at this very second, what would it say? A word? A phrase? When a good friend of mine asked me that question, my answer was “BREATHE”. I needed to hear that from myself at the time, and now as well. We get so focused on everything that is going on around us, sometimes we forget to be present in the presence.

      Moleskin

      There was a fair bit of mumble chatter from the PAX this morning about various things. Mostly how wonderful the weather is, and then as we got started on The Thang….about how much everyone LOVED being out there for some Blue’s Q’s. I even had lots of PAX telling me how much they LOVED me and one PAX even wanted to bring me a brown bag full of some fragrant presents he collected from his dog!!! He even said he would illuminate it on my from porch so I would be sure to find it. Fun was had all around.

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      Arms, Core & Legs…Oh My!

      QIC:  Oil Can

      Date: 10/03/2020

      PAX: Hambone, Pound Dog, Jorts, Blue, Napoleon

      AO: Convoy

      Conditions

      One of the coldest mornings we’ve had in quite a while (about 45 degrees), but there was no rain around and very little breeze.

      COP

      SSH x20, Forward Fold OYO, Willie Mays Hays x10, 3rd Grade Exercises x10, Windmills x10, LBACs x 10 & reverse, Rockin Night Club x10 & Shoulder Press x20 – All IC

      The Thang

      Mosey to the track and up into the bleachers
      Arms
      10x Burpees, 2x Incline Merkins per step up the bleachers, then complete one lap of the track – mosey the straights and 1/2 the bend, then Bear Crawl/Crab Walk the other half of the bend

      10x Burpees, 3x Dips per step up the bleachers, then complete a lap of the track doing the same as above

      Core
      Hold High Plank for 1 minute
      15x LBCs, 15x Flutter Kicks & 15x Hello Dollies
      Hold Low Plank for 1 minute
      15x LBCs, 15x Flutter Kicks & 15x Hello Dollies

      Rinse & repeat the above once more

      Legs
      Back to the bleachers
      10x Squat Jumps, 2x Squats per step up the bleachers, then complete one lap of the track – mosey the straights and 1/2 the bend, then Lunge the other half of the bend

      10x Squat Jumps, 2x Monkey Humpers per step up the bleachers, then complete a lap of the track doing the same as above

      Arms, Core & Legs…Oh My!
      15x LBCs, 15x Flutter Kicks, 15x Hello Dollies
      2x Incline Merkins per step up the bleachers, followed by 2x Squats per step
      5x Burpees & 5x Squat Jumps

      Mosey back to the parking lot; Circle of Merkins to 5, then a round of Mary: American Hammers, Big Bois, Crunches, Pickle Pointers, Flutter Kicks & Pickle Pounders

      COT

      Discussed the need to appreciate the little things in life. Spend a few moments outside & enjoy the change of weather that we’ve got right now. Feel that slight chill on your legs while the sun is beating down on you; listen to the birds chirping and the trees swaying in the breeze. Enjoy being able to say ‘Good Morning’ to your wife/girlfriend/child.

      Moleskin

      Bear crawling/crab walking the entire bend of an athletic track is really hard & too long of a distance. YHC quickly decided to only do half of the bend. Must be noted that Hambone brought some great 2nd-F coffee & donut holes to enjoy post-beatdown. A trip to Convoy on a Saturday morning is a MUST for all PAX of F3 Chattanooga.

      News

      Some great Qs coming up this week! Get out in the gloom and join your F3 brothers!

      Recent Backblasts

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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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            Coupon Chaos

            QIC: Hey Buddy

            Date: 09/30/2020

            PAX: Shawshank, Slim Shady, Oui Oui, El Chapo, WuzntMe, Fiddy Cent, Bandwagon, The Count, Cataract, Toe Tag

            AO: Hacksaw

            Conditions

            Cool in the upper 40’s, no wind, clear skies

            COP

            -little baby arm circles

            -raise the roof

            -willie mays hays

            -lunge and twist

            -little baby leg circles

            -side straddle hops

            -seal claps

            The thang

            Coupon Chaos Pax were divided into three groups of three and one group of two. One group enters the station circuit and every member completes each of the four stations. All other groups run around the perimeter of the area until it is their time to complete the coupon circuit. After the circuit, a series of abdominal/core exercises were completed until our time ended.

            Station 1

            -straight leg deadlift x20

            -goblet squats x15

            -lunges x10 (5 each leg)

            Station 2

            -merkin x20

            -wide merkin x10

            -diamond merkin x5 

            Station 3

            -coupon swings x20

            -bent over row x15

            -curls x15

            Station 4

            -shoulder press x15

            -upright row x15

            -shrugs x20

            Abdominal/core

            -sit up and toe touch x 10

            -Russian twist (45 seconds)

            -obliques/Jane Fonda (10 each side)

            -Low plank (2 minutes)

            COT

            “But he said to me, “My grace is sufficient for you, for my power is perfected in weakness.” Therefore, I will most gladly boast all the more about my weaknesses, so that Christ’s power may reside in me.”

            2 Corinthians 12:9 CSB

            It’s easy to grow comfortable in our walk with Christ. If we aren’t intentional about our intimacy with God through His word, prayer, and other believers, then we can become weak spiritually. The human heart doesn’t naturally drift towards God; our hearts naturally drift towards the things of this world and our flesh. This passage is a reminder that we are all going to experience weakness in our walk with Him, but His power and strength is perfected and abundantly available to us during those times.

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            Ring Around the Huey

            QIC:  NordicTrack

            Date: 09/29/2020

            PAX: Rhomba, Radio Head, U-Turn, Ducktales, Geeksquad, Cleaver, Blue, Turtle, Hasbrow, Dundee

            AO: The Huey

            Conditions

            Cool at 57, slight humidity. Freshly mowed Grass.

            COP

            SSH

            Forward Folds

            Willy Mays Hays

            LB Arm Circles (and reverse)

            Iraqi T-Time

            Some various leg and back stretches

            The Thang

            Perform a round, then do a lap around the park. Stop at each open bench and do 10 dips. If the bench is occupied, skip and go to the next one. Do as many rounds as possible until time is called.
            Ring around the Huey
            Round 1

            25 Merkins

            50 LBC

            75 Squats

            Round 2

            25 Shoulder Taps

            50 Pickle Pointers

            75 Toe Merkins

            Round 3

            25 Dips

            50 Pickle Pounders

            75 Imperial Walkers

            Round 4

            25 Skypoints (point to the sky alternating arms)

            50 Leg Raises

            75 Monkey Humpers

            COT

            Matthew 7:1-5

            “Do not judge, or you too will be judged. 2 For in the same way you judge others, you will be judged, and with the measure you use, it will be measured to you.

            3 “Why do you look at the speck of sawdust in your brother’s eye and pay no attention to the plank in your own eye? 4 How can you say to your brother, ‘Let me take the speck out of your eye,’ when all the time there is a plank in your own eye? 5 You hypocrite, first take the plank out of your own eye, and then you will see clearly to remove the speck from your brother’s eye.

            News

            Q spots are open for October.

            Recent Backblasts

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              Mucho Lego Legs

              QIC: Blue

              Date: 9-22-2020

              PAX: Roomba, Milkman, Geek Squad, Hasbro, Gretel, Cleaver, Radiohead, Dundee, Nordic Track, U-turn, Slois Lane

              AO: The Huey

              Conditions

              Fall has arrived with a crisp 49° morning with plenty of dew in the grass. Mostly clear skies with little to no wind.

              CoP

              Slow mosey to the back lot, short route

              • Forward Fold IC x 10
              • RoL/LoR IC x 10 ea.
              • Calf Stretches R&L IC x 10 ea.
              • Quad Stretch IC x 10 R&L
              • SSH IC x 20
              • WMH IC x 10
              • Mosey to back lot (short route)

              The Thang

              DORA

              Pax 1 runs to end of lot, 5 Burpees, runs back

              Pax 2 works on exercise rep count

              Exercises

              • 100 Lunges
              • 200 Squats
              • 300 Monkey Humpers
              • 400 Calf Raises
              • 300 Monkey Humpers till the 6 completes first set of monkey humpers

              Circle up for MUCHO LEGO’s!!

              Mucho Lego = narrow stance squat, regular squat, wide squat, Bonnie Blair (ea. leg)

              Mucho Lego IC x 5 (Up/down cadence does not work, maybe try an 8 count cadence)

              CoT

              Short, sweet, & to the point. We as HIM’s need to take time for ourselves. We are all pulled in many directions with many responsibilities. We need to take the time, 30 secs…..3 min…….etc to just sit and Be Still. Our culture makes us feel guilty if we aren’t constantly doing something. Again for another CoT Psalm 46:10 had been on my heart. Apparently I haven’t learned the lesson yet. “Be still and know that I am GOD”

              Mumble Chatter

              Nothing much other than how many PAX “love” lunges. Mucho Lego’s were enjoyed all around, but a couple PAX suggested doing an 8 count cadence.