Category: backblasts

QIC: Blue

Date: 3-2-21

PAX: Milkman, Hasbro, U-turn, Roomba, Geek Squad, Slois Lane, Doogie, Cleaver

AO: The Huey

Conditions

A little chilly this morning at 36°, cloudy skies but the moon was visible. Winds were slightly more than a gentle breeze.

CoT

Some light stretching with some more stretching, some shoulder exercises and then some SSH’s to finish out the warmup.

THANG

Started with a mosey around the track and the back lot doing 3 burpees EMOM, made two laps.

Second, we murder bunnied from the edge of the track to the love shack and back. Then grabbed our coupons and slow moseyed to the Love Shack.

For the final round, so to speak, we did a “Top Gun” routine. 12 min with 3 Burpees EMOM, while doing…….

• 10 Curls
• 10 Deadlifts
• 10 Tricep Ext
• 10 Shoulder Press
• 10 Squats

On repeat.

About halfway through we had to pay the toll for a Beer Truck, 5 Burpees, then while doing those a Red Bull truck drove by, so the toll for that was 5 Navy Seals.

To finish for time, we did a round of burpees with each of the PAX calling “down”

CoT

Confirmation Bias……….

We see the things we want to see, the things that confirm our assumptions and our preferred way of looking at the world. Whatever is received is received according to the manner of the receiver. Basically we all see things according to our own experiences in life. So the person standing/sitting next to you is doing the same thing……….so offer Grace.

Mumble Chatter

Not much that I heard, maybe some low grumbling from the back when I called an exercise, but most of the PAX were too focused on the burpees to say much of anything

QIC: Blue

Date: 3-1-21

PAX: Dundee, U-turn, Friar Tuck, Mr. Clean

AO: Detention

Conditions

Rain, rain, rain, & more rain…………but only a slight drizzle during the Q. A warm 61°, but very very very moist.

CoP

Stretching, some more stretching, some SSH’s and some Burpees.

THANG

Lap 1 – Manmakers

With coupon, moseyed around the track stopping 4 times doing 5 Manmakers each time for a total of 20. Finished the lap with 5 Burpees OYO & 10 CPR’s OYO.

Lap 2 – Deconstructed Burpees

• 10 Squats
• 10 Leg Thrusts/Groiners
• 10 Merkins
• 10 Leg Thrusts/Groiners
• 10 Jump Squats

Finished the lap with 5 Burpees OYO & 10 CPR’s OYO.

Lap 3 – Body Bag Builders

Moseyed around the track stopping 5 times doing 2 Body Bag Builders at a time for a total of 10 Body Bag Builders. Finished the lap with 5 Burpees OYO & 10 CPR’s OYO.

Lap 4 – 4×4’s & Kraken Burpee’s

Moseyed around the track stopping 6 times I think, alternating 1 4×4, then next stop 1 Kraken Burpee (burpee with 3 hand release Merkins…… “release the kraken”). Finished the lap with 5 Burpees OYO

That’s time.

CoT

Grace………..extending grace to those who we feel are the least deserving, but need it the most. Mr. Clean thanked everyone who reached out or helped in some way while he and his family were quarantined with Covid.

Mumble Chatter

Not much in the way of chatter, the PAX were definitely singing my praises and how happy they were to be in the gloom for a Blue’s Q.

QIC: M.I.A.

Date: 2-27-21

PAX: AOL, Mothballs, Seagull

AO: Hacksaw – OTB

Conditions

Perfect gloom except the absence of a Shovel Flag.

COP

Mosey with coupons over to the pickle ball courts.
Outside courts:
20 x SSH
Forward Fold
Iraqi Tea Time
10 x LBAC
10 x Reverse
10 x Seal Claps
10 x Michael Phelps
Run a lap around the courts/train area ~400 meters

The THANG

Pair up
100 Head Shoulders Knees & Toes
Partner 1 – 10 x HSKT
Partner 2 – Toe Raises
Flapjack and continue until 100 complete per team
Jog to the end of the playground and back through lot (~200M)

200 Triceps Extensions
Partner 1 – 20 x Triceps Extensions
Partner 2 – Raggedy Anns
Flapjack and continue until 200 complete per team
Jog to the end of the playground and back through lot (~200M)

300 Curls for the Girls
Partner 1 – 30 x Curls
Partner 2 – Step ups on coupon
Flapjack and continue until 300 complete per team
Jog to the end of the playground and back through lot (~200M)

400 OH Press
Partner 1 – 20 x Overhead Press
Partner 2 – Imperial Walkers or Hillbillies (dealers choice)
Flapjack and continue until 400 complete per team

COT

Thankful for an organization that encourages not only bettering ourselves, but pushing others to do the same. YHC is grateful to be connected with others who not only lift up each other, but give you the opportunity to meet more men to share that impact.

Prayer requests and praises

Mumble Chatter

At least one of the PAX today cannot count. Said PAX enjoyed saying random numbers to make sure he was not alone.

PAX were all huge fans of the Head Shoulders Knees & Toes (yes its in the exicon).

Penalty burpees for the lack of shovel flag will be completed by YHC after BB posted.

QIC: Blue

Date: 2-27-21

PAX: Hambone, Recycle, Pound Dog, Gusher, Prosciutto, Zima, A-A-Ron

AO: Convoy

Conditions

A warm, moist morning up on the mountain at 54°F and a slight mist. Luckily the rain held off for the hour we were there.

CoP

Some stretching, a few shoulder warmups, some more stretching, then some SSH’s.

The THANG

Stayed at the parking lot just in case of rain so we could get to the covered area of the school. 1 lap around the lot equaled 0.3 miles measure by odometer on my vehicle.

-Lap 1 Manmakers

Traveled around the parking lot edge w/ coupon and stopped twice doing a total of 20 manmakers for the lap. Back at the start before lap 2, 5 Burpees OYO

-Lap 2 Deconstructed Burpee

Traveled around the lot stopping 5 times to do

• 10 Squats
• 10 Groiners
• 10 Merkins
• 10 Groiners
• 10 Jump Squats

Finished the lap with a set of 25 curls and 5 Burpees OYO

-Lap 3 4×4’s

Traveled around the lot stopping to do sets of 5, for a total of 10 4×4’s. Split the last set into two stops doing 4 reps then 1 rep. Finished the lap with a set of 10 CPR’s and 5 Burpees OYO. May have stopped another time for an additional set of 5, but I don’t remember well enough so not going to count it.

-Lap 4 Bodybuilders

Traveled around the lot stopping twice to do two sets of 10. Tried calling an 8 ct. cadence on the second set, only to have Recycle take over. Definitely need to work on that one. Finished the lap with 5 Burpees OYO.

-Lap 5 Navy Seals

Traveled around the lot stopping a few times to do 1-2 Navy Seal (aka “Baby Seal” – Recycle) for a total of 10 reps. Finished the lap with 5 Burpees OYO & maybe 5 Manmakers OYO, my memory is a little foggy.

-Lap 6 Contra Burpee

Traveled around the lot stopping 10 times. A “Contra Burpee” is a burpee that increases the number of merkins consecutively each rep. 1st Burpee = 1 Merkin, 2nd Burpee = 2 Merkins…….etc. finished the round with 5………….Big Boy Sit-ups OYO.

Then we did sets of 5 Big Boy Sit-ups OYO & 5 Captain Thor’s for a total of 10 of each. Then 5 Burpees OYO, and finished with 15 Monkey Humpers.

Sets of 10 Monkey Humpers were thrown in whenever a random car would drive through the parking lot going by us. Which we did roughly 3 times I believe.

CoT

Vulnerability…………we are taught as men to not show any vulnerability because it’s a sign of weakness and as men that’s just not what we’re supposed to do, right?!? It takes more strength to confide in your brother next to you, or whoever you chose, than to just bottle it up inside. Prayer requests included Snowcream, Bobbit, Mr. Clean, & El Chapo?

Mumble Chatter

Not much in the way of memorable chatter. I kept everyone moving enough with no 10 counts. Definitely a “Beatdown” worthy Q. I kicked my own butt this morning.

QIC:  Clothespin

Date: 02/26/2021

PAX: Woodrider, WuzntME, Coldplay, Blackout, Abercrombie, John Doe

AO: Parliament

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Conditions

Some rain but lots of enthusiasm… Being under the school awning was not conducive to the workout……

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COP:

SSH 25 arms up while running

WMH 12 arms up while running

MNC 15 Keep arms up while running

BABY ARM CIR 15 Keep arms up while running

BABY ARM CIR REV 15 Keep arms up while running

SEAL CLAPS 15 Keep arms up while running

TEA POTS 12

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The Thang:

The Crabwalk up the bleachers sucked couldn’t get a rhythm going….

Bleacher work:

Round 1: Bear crawl up bleachers step down with a squat on the way down.

Round 2: Crab Walk up the bleachers step down with a squat on the way down.

Round 3: 5 dips each step on the way up walk down steps

Dora: While partner is doing exercise other goes out approximately 75 yards do 4 squats and come back.

50 burpees

100 Merkins

200 SSH

300 LBC

400 Imperial walkers

Mary:

1 Minute Plank

BBS 25 IC

1 Minute Plank

Flutter Kicks (lead by the man himself… Coldplay!)

1 Minute Plank

LBC 40 IC

1 Minute Plank

Kamala Harris….(Heels to Heaven) 12 OYO

Forward fold IC

Slow WMH IC

Slow Teapots IC

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COT:

S.S. Leadership

1. I am the captain of my ship.
2. I am in Ship Shape
3. I chart my course
4. I set sail
5. I am a good crew mate.
6. I lend a hand on deck
7. I check my compass
8. I persevere through storms.
   
   There is an elementary school in Cleveland that has this as a mural on the wall. It really stands true for all ages. Be the leader that you are called to be. Be a leader to yourself, to your family, to your friends and your coworkers. F3 is a leadership group, take that and apply it in your life. Push through the storms in life. Bad weather is where your leadership shines!

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Moleskin

The mumble chatter was real this morning especially during the Mary session. I really enjoyed the banter back and forth. Examples below:

We rename “Heels to Heaven” to “The Kamala Harris” because we lay on our backs with our legs up and “push” our way to the top.

Abercrombie was offended by the above conversation….

“I want to be a senator”……….

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News

Pray for ElChapo, Keep Chubbies and Habitat for humanity in mind, Mayhem on Q at Battery tomorrow (2-27-2021)

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Recent Backblasts

QIC:  [Seagull]

Date: [02/25/2021]

PAX: THA Flock

AO: [Legacy]

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Conditions

[Gloomy with a chance of Sunrise]

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COP

[Take a clockwise Mosey lap around the Heritage House trail, to showcase the 4 stations of the Trail for the Beat-Down.

Do 20 O-Y-O Merkins, Aquamans, Squats, Hundreds, then do a forward fold and backwards bend x2.
Then do Shoulder Work: 7 Exercises. Keep your Arms raised the whole time. Hold 45. Forward Arm Rolls. Backwards Arm Rolls. Shoulder Presses. Chinooks. Cherry Pickers. Hold 45.]

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The Thang

[Bring an Extra Pair of Quads!]
Bernie MASH – Legacy Edition
[Do it Dora style with a partner.

Each group does a collective 100 Merkins at station 1, then Bernies to station 2. Each group then does a collective 100 Aquamans, then Bernies to station 3.  Each group then does a collective 100 Squats, then Bernies to station 4.  Each group then does a collective 100 Hundreds, then Bernies to station 1. 

Each group, then in the same pattern, does a collective 80, 60, 40, and then 20 of each of the exercises, with Bernies in between each exercise station. 

If a group finishes before the rest, that team does lunges from station 1 to and back from the Heritage house, giving enough time for the other groups to finish, or for time to be called.]

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COT

[Most men spend their lives in futile rebellion against things they cannot change, and they live in passive resignation to the things they can change, and they never attempt to learn the difference, living in chronic guilt and self-doubt.]

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Recent Backblasts

QIC:  Sousa

Date: 02/22/2021

PAX: Ramrod, White Glove, John Doe, Radar, Purple Rain

AO: Beast Ridge

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Conditions

Light Drizzle with plenty of puddles to make you blow a tire.

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COP

SSH- 20 count

SSH- 30 count

SSH- 40 count

Forward Fold- Slow 10 count

Third Grade Exercise- 10 count

Bonnie Blairs in Cadence- 10 count hard count

World’s Greatest Stretch- 10 count both sides

Monkey Humpers- 15 count

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The Thang

“Something Fun”

Start with an Indian Run, Run toward Front of park and circle back

Once Back, 10 Burpees

Another Indian Run, Once back 9 burpees,

Rinse and Repeat until down to 1 burpee.

AT THIS POINT I CALLED AN EXTREME AUDIBLE!

We rolled the workout dice, after each man had a roll, we took a lap, we got through about two rounds of this before Time was up!

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COT

Sometimes in life you have to do something fun. I don’t just mean do something different to make things more enjoyable or to simply pass the time, I mean something fun that is exciting and genuinely brings joy to your soul. This may be bringing donuts home to the kids, it may mean taking a day off work just to be dad and spend time with your family. It may be planning a day trip, weekend trip, or 7 day vacation. Be wise with your spending but allow yourself to have a good time occasionally and don’t worry about spending a little money. If you are wise and are good stewards with your money, regardless of what you make you should have some fun money budgeted in anyways. Have fun, and enjoy life the responsibly the way we were designed to do. The Thang sucked at first, so the audible was “Strategically placed” to allow for some “fun” even in the wet gloom!

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Moleskin

Called some audibles on warmup exercises. We may have almost gotten hit by a couple different cars, but luckily there were some “real leaders” there that prevented this from happening as my young and reckless Q style almost cost us a couple PAX. Lesson learned “Always run against traffic, never with!” and Lesson understood moving forward! All in all, it was a great beatdown to start off the week!

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News

Jump on the 3rd-f channel and get involved with Chubby’s Homeless Ministry every Monday at 5:30 pm!

QIC:  Blackout

Date: 02/22/2021

PAX: Tatonka, Threeskin, WuzntMe

AO: Anvil

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Conditions

Blackout was on Q so only one option was available from a weather standpoint: Rain and Wind. True gloom status. 48 degrees with rain for entirety of beatdown

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COP

Mosey one lap around track

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The Thang

80/20 Leg/Core Intervals (45 seconds work/10 seconds rest)

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COT

Shared a little of the gospel reading and sermon from church on Sunday. The gospel reading from the New Testament was related to the 40 days in the desert. This is a story of Jesus avoiding temptation and becoming exactly who God made him to be. Mentioned a couple of things that stood out to me: 1) Temptation and 2) Repentance

It is important and crucial to avoid temptation. The sermon on Sunday talked about squashing it before it ever starts because it can be very similar to peer pressure. Once you let the temptation in and begin dialogue with the devil, the heart and mind become lost and the devil can respond and converse with you further along the line of falling into temptation. Easier said than done, but try to squash that right off the bat.

Also in the spirit of the Lenten season, repentance is a hot topic. I am trying this year to look at repentance as a step forward to not only finding forgiveness and God again but also to finding myself again. So often repentance is seen as negative because it requires asking negative questions, stopping negative habits, asking for forgiveness for negative sins, and discussing negativity all around. I challenged the PAX to think of the negativity as stairs to get back to the individuals we are meant to be in life. Getting back to our best selves is the only way to truly serve our families, communities, colleagues, friends and fellow PAX. If we see this as a progression and not with negative connotations, then we can strive to be our best selves.

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Moleskin

A fair amount of MC this morning, which was great. That said, we decided that April at Anvil is “anaerobics and a-holes” so if you want a brutal workout, Anvil is the place for you in April (and really, any other time of the year)

John Doe on Q for first Anvil March workout. Therefore, March is “Modify March”, only for one week, than it goes back to “Merkin March”

Many more laughs had this morning, can’t recall them all at the moment.

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News

3rd F in full swing. Look for 3rd F channel in Slack or reach out to John Doe. Following opportunities available:
Chubby’s Homeless Ministry – Mondays 6:00 pm downtown Rossville Blvd.
Habitat for Humanity Build – April 17, 2021.

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Recent Backblasts