Backblasts – Page 94 – F3 Chattanooga

October 30, 2019

Open Up Your Hips And Let IT Flow (Slinky Dogs Part Deux)

QIC: John Doe

Date: 10/30/2019

PAX: Peanuts, Walla Walla, Toe Tag, Bernie, Gaylord, Swipe Right

AO: Hacksaw

Conditions

Started out as nice clear 64 degree morning, but finished with some rain and the roaring sound of a garbage truck

COP

Side Straddle Hops – 25 (IC); Forward Folds – 10 (IC); Third Grade Exercise – 10 (IC); Calf Stretch (each leg) – 10 (IC); Willie Mays Hays – 10 (IC); Side Straddle Hops – 25 (IC); 5 Burpees each for not having the flag

The Thang

Mosey over to THE HILL for some church (.3 miles)

Formed a single file line as a group for each rotation
SLINKY DOGS

AMRep Standing Squat, until each member Frog Jumped to the front of the line – Group Mosey UP the hill

AMRep Mericans, until each member bear crawled to the front of the line – Group Mosey DOWN the hill

AMRep LBCs, until each member did a basketball slide to the front (did this twice with different lead foot on the slide) – Group Mosey UP the hill

AMRep Dive Bombers, until each member did walking Lunges to the front – Group Mosey DOWN the hill

AMRep Aquamans, until each member did Bernies to the front – Group Mosey UP the hill

AMRep Standing Squat, until each member Frog Jumped to the front of the line – Group Mosey DOWN the hill

AMRep Mericans, until each member bear crawled to the front of the line – Group Mosey back to Dominos Parking Lot (.5 miles)

Finished w/ 4 minutes of Mary (Rotated PAX call on exercise)

COT

Nothing earth shattering. Talked about being intentional. Thankful for everyone being intentional in joining the group this morning. Challenged everyone to be intentional today, even if it’s for one day – in our work, with our spouses/significant others, with our kids, and with ourselves.

GO BE INTENTIONAL TODAY

Moleskin

At the request of Peanuts the title of this Q is what it is….open your hips and let it flow

News

11/16/19 – Convergence at BX; 11/23/19 – 1 YR Anniversary for THE BATTERY; 10/31 – OTB for new AO build up at BX

DNF – Next Q at Hacksaw on 11/1/19

Recent Backblasts

October 30, 2019

Merkin Mania with Blindisde @LIONS DEN 10/30

QIC: Blindside

Date: 10/30/2019

PAX: Moneyball, Ironbutt (Respect x2), Friar Tuck, Chum, Bullpen, Burrito

AO: Lions Den

Conditions

A wet one and 70 degrees

COP

1 Lap Warm-up
Side Straddle Hops X 12 IC
Baby arm circles X 10 (forward, reverse, cherry pickers, press) IC
Side Straddle Hops X 12 IC
Merkins X 10 IC
Side Straddle Hops X 12 IC
Shoulder Taps X 20 OYO
Side Straddle Hops X 12 IC
Willie Mays Hayes X 10 IC
Side Straddle Hops X12 IC

The Thang

Round 1 Merkin Mayhem

Lunge across to other Side of Pad
25 Standard Merkins
High knees Across to other side of Pad
25 Wide Merkins
Broad Jump across to other Side of Pad
25 Diamond Merkins
Lunge Across to other side of Pad
25 Crucible Merkins
High Knees Across to other side of Pad
25 Right arm forward Merkins
Broad Jump
25 Left Arm Forward Merkins

Round 2 Mini-Dora’s (Partner)

Box Jump up One Step (Lunge Modify)
100 Incline Merkins
200 Pull-Ups
300 LBC’s

Round 3

Run to the end of Track and Back
100 Decline Merkins
200 Squats
300 Flutter Kicks

Round 4 Mini-4 Corners

Run to EndZone on Track
25 Plank Jacks
Run to Other End of Same Endzone on Track
25 Shoulder Taps
Run to 50 Yard Line
25 Dips on Bleachers
Run to Pad
15 Carolina Dry Docks

COT

Moleskin

News

Recent Backblasts

October 30, 2019

more 400 meter repeats- Couch Potato (Huey – 10/31)

QIC: Couch Potato

Date: 10/31/2019

PAX: Ducktales, Lloyd, KingPin, Cutter, Hasbro, Mayberry, SteamEngine, U-turn

AO: Huey

Conditions

Heavy Rain with puddles on the track….perfect weather for some practice saving Lieutenant Dan.

COP

800 meters on the track at warm up pace, 25x Side Straddle Hop, Bear Crawl, Crab walk, Gorilla (Forward, Left and Right), Walking Peter Parker, then stretching consisting of chicken wing, cross body arm pull, forward fold, surfer, pigeon

The Thang

400 meter repeats with UML rotation (Upper-Middle-Lower)

400 meter sprint, 20x standard pushups, 20x flutterkicks, walking lunges

400 meter sprint, 10x leg lifter push up, 1 minute plank, 3-way lunge with kick

400 meter sprint, 10x blast off pushup, 10x peter parker, 180 squat-jumps

400 meter sprint, 10x buddy clapping pushup, 10x buddyF%&**er leg lift, fireman’s carry

Recent Backblasts

October 29, 2019

If You Can’t Q It Let John Doe Do It (Slinky Dogs)

QIC: John Doe

Date: 10/29/2019

PAX: 9-Volt, El Chapo, Clothespin, Deep Dish, Mrs. Baker, Sandwich, Topless, Escobar, Fast Lane

AO: The Battery

Conditions

Dark, Cool, Pleasant Fall Morning

COP

Side Straddle Hop – 25 (IC); Forward Folds – 10 (IC); Third Grade Exercises – 10 (IC); Little Baby Arm Circles – 10 (IC); Rev Little Baby Arm Circles – 10 (IC); Calf Stretch – 10 each leg (IC); Side Straddle Hops – 25 (IC)

The Thang

Formed a single file line as a group for each rotation
SLINKY DOGS

AMRep Standing Squat, until each member Frog Jumped to the front of the line – Group Mosey around the skate park after rotation completed

AMRep Mericans, until each member bear crawled to the front of the line – Group Mosey around the skate park after rotation completed

AMRep LBCs, until each member did a basketball slide to the front (did this twice with different lead foot on the slide) – Group Mosey around the skate park after rotation completed

AMRep Dive Bombers, until each member did walking Lunges to the front – Group Mosey around the skate park after rotation completed

AMRep Aquamans, until each member did Bernies to the front – Group Mosey around the skate park after rotation completed

AMRep Standing Squat, until each member Frog Jumped to the front of the line – Group Mosey around the skate park after rotation completed

Finished w/ 4 minutes of Mary (Rotated PAX call on exercise)

COT

“Don’t let what you cannot do interfere with what you can do.” – John Wooden

Talked about showing up to F3 and just getting out with other like minded men to grow physically and in fellowship. Saw some old faces. Talked about the theme in recent weeks of reaching out to guys who haven’t been in a while.

Moleskin

Dried up Moleskin today…I got nothin

News

Convergence at BX on 11/16/19; OTB BX on 10/31/19 – new AO coming; 1 YR ANNIVERSARY for THE BATTERY on 11/23/19 – Be there or be square

Recent Backblasts

October 29, 2019

Burpee Bus Beat Down – Boneyard

QIC: Sunburn

Date: 10/29/2019

PAX: IronButt, Dirk, Cliffhanger, Peanuts, Ascot, FNG-Vanilla, FNG-Lady Scot

AO: Boneyard

Conditions

60 Degrees at game time. Dry, no wind. Perfect morning for excercise.

COP

SSH, Forward Fold, Willie Mays Hayes, Imperial Walkers, Little Baby Arm Circles, LBAC Backwards, Seal Claps. Mosey to the far side under tennis courts.

The Thang

Round 1 x 2

20 Box Jumps on wall

25 Wall Dips

20 Step Ups

25 Incline Merkins

30 Air Squats

15 Carolina Dry Docks

Round 2 x 3 Ab Suicides

25 LBC’s / Run to first light post and back

20 Each Leg – Flutter Kicks / Run to second light post and back

15 Crunchy Frogs / Run to third light post and back.

Hold Al Gore until 6 is in.

Round 3 x 2 Burpee Beat Down

Burpee Broad Jump to first light post / Run Back

Lunge to far light post / Run Back

Hold High Plank until 6 is in.

Wall Sits – Joe Frazier’s – Mohamed Ali’s

25 Smurf Jacks

Mosey back to parking lot for a quick round of Mary.

COT

Balance and consistency are important eliminates to success and sanity. Without balance and consistency we loose our direction and we are prone to wonder to and fro.

Moleskin

Pretty quite this morning. Part was due to counting OYO cadence and part was we were just tired and part was the FNG’s were quite because their new and didn’t know anyone. It was noted by IronButt that we miss Candu’s chatter, hope his bone spurs get better.

It appears Pebbles fart-sacked, although he did put a disclaimer on Slack “Lord Willing” Smart guy, who’s going to argue with that?

News

3 rd Anniversary convergence at the BX

Thanksgiving at Hill City hosted by Skitch and IronButt to celebrate their anniversary. Not to each other but F3

Recent Backblasts

October 29, 2019

Royce Gracie Loves Art

QIC: WuzntMe

Date: 10/29/2019

PAX: Skitch, Hobo, Flemish, Ramos, Sherlock, Bullpen, MoneyBall, Milkman, Sunshine, Uncle Fester, Ringwald, Curfew

AO: All Dem Hills

Conditions

Dark. Pleasant.

COP

Mosey under the bridge.

20 SSH IC
30 forward fold IC
10 willie mays hayes IC
4 cellmates IC (merkin/peter/merkin/peter/burpee/hotsauce)
10 dive bombers OYO
10 shoulder taps IC
10 seal claps IC
20 SSH IC

The Thang

Mosey to the Bridge

High knees from Great Hall to first blue truss. (Note: this was more miserable than initially planned out.)
Separate PAX into groups of two for Indian run to Ice Cream Show.

5 diamond Merkins
10 merkins
15 bonnie blairs
20 squats all OYO as recovery
Plank – 60 second count off
Mosey across the not-glass bridge to the art museum cos these heathens need culture

11s -with stairs between platforms
top platform – 1 Royce Gracie
~stairs~
bottom platform – 10 dive bombers
~stairs~
keep going until 10 Royce Gracies and 1 dive bomber

Back in groups – Indian Run back to parking lot

~back at lot~ Ring of Fire x30, each direction.
100s x20 IC
Time.

COT

The missus and I celebrated 7 years of marriage over the weekend, and made the unusual choice to bring our kids with us for our weekend getaway to the NC mountains. I hadn’t seen much of my family this quarter due to work, and I just wanted to spend time with everyone as a cohesive group. It’s easy to work too much, and not be around as often as we’d like. As men, we’re responsible with providing. But never forget *why* you’re working- whether it be for your family, your wife, or to improve yourself so as to attract a partner. Work without purpose is toil – shoutout to Skitch for his prior eloquence on this topic.

Moleskin

Moneyball bailed before namearama. Must’ve been something I said.

Coffee with Ringwald, Ramos, Skitch, and Uncle Fester was excellent. Lots of new faces around Hill City – but some beasts among them.

News

BX convergence upcoming in November
Hacksaw shirts for sale.

Recent Backblasts

October 29, 2019

Hurry Up! There’s Burpees on the Line!

QIC: Sidekick

Date: 10/29/2019

PAX: FNG-Hibachi, Whittler, Prosciutto, Blindside, Laces Out, Burrito, Kickback, Doubtfire, Friar Tuck, Pediasure, Pomade, Newport, Gusher

AO: Smackdown

Conditions

53 degrees and clear. A hint of mahogany and fine wine in the air

COP

SSH ICX25; Mercans ICX15; Forward Fold ICX12; Slow Squats ICX15; Willie Mays Hays ICX12; SSH ICX15; LBAC – Reverse – Cherry Pickers – Overhead Press – ICX12 each; Take a lap

The Thang

Pair up and head to bleachers

Race for the Burpees – or lack there of

Round 1

Partner 1 – Box Jump to the top of the bleachers; Progress down the bleachers performing the following exercises on each step X10 each – Dips, Dercans, Ircans, Dips, Dercans, Ircans

Partner 2 – Run a lap as fast as you can

Flap jack

Round is complete when both partners reach completion.

First place – 0 Burpees; Secod Place – 1 Burpee; 3rd Place – 2 Burpees and so on

Round 2

Partner 1 – Starting at the bottom of the bleachers – 5 1 legged squats – step up backwards; 5 1 legged squats – other leg, step up backwards; 10 Butt Kiss squats – Step up backwards; 10 LBC – Step up backwards; 10 Seal Claps – Come down the steps

Partner 2 – Run that lap homey

Flap jack

First place – 0 Burpees; Secod Place – 1 Burpee; 3rd Place – 2 Burpees and so on

Round 3

Gets Complicated

Broke into 4 groups, some with 3 and some with 4

Partner 1 – 100 Block reps of your choice

Partner 2 – 100 Ab reps of your choice

Partner 3 – Get that lap

Flap jack multiple times until you have completed all three stations

No penalties as it wasn’t a fair fight, but me and whittler and burrito still won

Round 4

back to pairs

Partner 1 – 50 Block or diamond mercans

Partner 2 – You guessed it, run Forrest!

Flap jack

All PAX get 5 Burpees

Mary

Pretzel Crunch ICX10 per side; Dying Cockroach ICX12; Pickle Pointers ICX12; Heel touch ICX12

Time

COT

Keep it Growing! You guys are doing a great job with Smackdown. Keep EHing and bringing the new guys back out. Its a great AO and a great group of guys

Moleskin

It was nice to enjoy the finer things in life this morning on the mountain. The ascots and smoking jackets were a nice touch. I was a bit taken aback when a servant emerged to re-tie someone’s shoe laces, but to each his own. I look forward to my next visit, assuming I would be tolerated for a second session

News

OTB at BX on Thursdays going forward.

3 Year Chatt Anny on 11/16 at BX

1 Year Battery Anny on 11/23

Recent Backblasts

October 28, 2019

Up and Down and All Around

QIC: Jazzy Jag

Date: 10/28/2019

PAX: Gaylord, Vaccine, Whittler, Swipe Right, Walla Walla, Sidekick, Fastlane, John Doe, Fissure, Home Alone, Mayhem (R), Sparky (R), Peanuts, Wuzntme

AO: Beast Ridge

Conditions

Chilly upon exiting vehicle but not diamond-cutter-cold. Brave souls still wore T-shirts. 51 deg and foggy

COP

SSH x 15 IC

Slow Merkins x 10 IC

Willie Mays Hays x 14 IC

Imperial Walker x 16 IC

Mosey to stadium seats

“11s”

10 Derkins with feet on seat, 1 box jump onto seat

9 Derkins with feet on seat, 2 box jumps onto seat

…

All the way to 1 Derkin, 10 box jumps

Mosey to bottom of hill by the exit

The Thang

Up and Down and All Around

At the bottom of the hill, PAX discovered mysterious papers with exercises written on them, so Q discarded initial workout of 1,000 pistol squats. PAX paired up, and each partner group rotated through stations of workouts. Duration of each station was determined by PAX at the end of the rotation who would run up the hill to the gate and back, at which point everyone rotated.

Stations:

Merkins, Slow Squats, Dive Bombers, Roly Polys, Inchworms, Peter Parkers, Pickle Pointers, Calf Merkins, Flutter Kicks, Nolan Ryans, Dips, Burpees, Carolina Dry Docks

After everyone had the opportunity to run, a 10-count was called, and the Q announced the time for the circuit was 8:18. PAX clamored for a chance to beat that time with another round, so Q obliged. Circuit #2 was completed in 8:40, so the overconfident group was penalized – choice of 11 burpees or 44 seconds of plank.

Mary

Box Cutters x 10 IC

Freddy Mercury x 15 IC

Flutter kick start position hold x 22 IC

END

COT

These kinds of workouts I call “you vs. you”, which all F3 workouts are to some degree. This means that how hard you push yourself is completely up to you. You can take a station easy if you want, or you can push the whole time and get better. We all have areas of our lives where we are pushing for a goal or trying to get through something difficult and are tempted to stop pushing, just relax and we lose initiative and momentum. Sparky’s message on Slack reminded me of difficult things that I have gone through and how when life gives you hard trials all you want to do is sit and not move and let life keep rolling on around you. The struggle is finding a way to take a small step that will move you forward. Sparky, we appreciate you taking the step of reaching out to these F3 brothers and we want to support you any way we can. I hope to see you back at the Beast again regularly, and let us know if there are any specific ways we can help.

Moleskin

PAX encouraged one another to keep pushing, thanks to the Encouragement Tree

Wuzntme won the Roly Poly station, John Doe won Dive Bombers. The rest of the stations were 15-way ties.

Fissure and Fastlane chose the 11 burpees over 44 seconds of plank, please pray for their mental health.

News

OTB workouts next 2 Thursdays at Brainerd Baptist BX, convergence there 11/16.

Recent Backblasts

October 27, 2019

Get Old, Get through it, Gain Wisdom, Share the Wisdom

QIC: Sunburn

Date: 10/26/2019

PAX: Fissure, She Shed, Ringwald, Uncle Fester, Skitch, Cowbell, Back Pew, Moneyball, Captain D (Sandhills, Columbia, SC), FNG – Farmhouse

AO: Landfill

Conditions

Slight Rain and cooler then its been.

COP

Disclaimer delivered and ended with “It’s gonna hurt”

SSH

Forward Fold

Willie Mays Hayes

Imperial Walkers

Merkins

Mosey to the bottom lot

SSH

Little Baby Arm Circles – Forward/Backwards

Seal Claps

Raise the Roof

Bonnie Blairs

Back Pew Showed up so now we can get started

The Thang

Mosey to the entrance of the park

Sprint/Jog every other light pole until we’re back to the lower parking lot.

Bear Crawl end of parking lot and job back x3

Mosey up to THE MOUNTAIN

Lunges Up to top – Shoulder taps then back down.

Bernie Sanders to top – Shoulder Taps then back down

Run to top and back down.

Mosey to middle parking lot:

25 LBC’s / Run to end & Back

15 Merkins / Run to end & run back

15 Squats / Run to end & Back

10 Carolina Dry Dock’s / Run to end & Back

10 Bonnie Blairs / Run to end & Back

Mosey to main parking lot;

20 Merkins

10 Carolina Dry Docks

25 LCB’s

Broad Jump Burpees to the end of lot

End with a 2 minute low plank

COT

Embrace the the hard things and use them as a chance to learn, overcome and grow. With age comes wisdom and share that wisdom with others.

Moleskin

She Shed brought his Father In Law (Farmhouse). Lot’s of chatter asking questions. Moneyball decided to to test his pain tolerance by planting himself in the middle of an ant pile. 36 bites later we think he’ll live.

News

3 Year anniversary convergence Sat Nov 16th at Brainerd Crossroads (BX)

New AO at the BX Official launch in 3 weeks.

Recent Backblasts

October 25, 2019

F3 Family Day

QIC: Multiple

Date: 10/19/2019

PAX: Ducktales, Vila, Iron butt, Fissure, Uncle Fester, Skitch, Moneyball, Whittler, Threeskin, Best In Show, Gusher, Loan Shark, outbreak

AO: Landfill

Conditions

Not raining

COP

Wild Yoga!

Cat- lots of Cat MEOWS!

Cow- many MOOs

Down Dog- WOOF woof

Up Dog- howling!

Pigeon- etc

Eagle- America!

The Thang

11s squat/ merikin

Split into 2 groups. Team shakers and team dance off. Dance-off started with cups, slackers started off slacklineing

Cups

Set up 10 cups upside down with different exercises/ things to do. (Thumb war, Dance off, flop like a fish, make up a hand shake, burpee, high five plank, etc)

Slack line

Props to Moneyball for setting up the slack line. Duck assumed everyone knew what a slackline is. if you do not know here is the kid friendly set up. Set up slack line and went under then over then, etc, etc.

2 groups swapped cup and slackline locations

Then Pumpkin shuffle

Relay up hill. No feet moving while you got the pumpkin in your hands.

Dodgeball and doughnut holes

COT

CIRCLE OF TRUST
BALL OF MAN

Moleskin

News

~~No News~~