Mall Walkers: Part Deux

QIC:  Best In Show

Date: 12/31/2019

PAX: Pebbles, Iron Butt, V squared, (The pax formerly know as Sunshine) Sunburn,Peanuts 

AO: Boneyard


Conditions

37, brisk, but not to brisk for Pebbles to shed down to shorts and a tee!


COP

Ltitle mosey followed by

SSH (alternated with the following)

High Knees

Smashing Pumpkins

Figure 4 stretch 

St Bernard squats 

Butt Kickers

 


The Thang

I randomly lead the group to various places around the Boneyard (a mall walker’s delight) and stopped to perform various exercises 
1st Stop

pax lined up and held plank alternating with Al Gores as a solo pax ran to the 3rd 2nd light pole and back. Each pax ran while all others maintained the plank/Al Gore

2nd Stop

Found a nice stretch of wall for some fun performing each for 10 counts;

Donkey Kicks (which may become known as Fissure Kicks?) 

Wall Sits with kicks (with a nice Russian themed dance line)

Donkey kicks 

Frankenstein Wall Sits- hold for 30 seconds  

3rd stop 

LBAC

RLBAC

OVERHEAD PRESS

MOROCAN NIGHT CLUB (which I totally forgot how to do, so basically flailed my arms around for 30 seconds)

4th stop

After a very athletic tuck and roll by Iron Butt, we found our way to the cross planter and settled in for;

Dips x10

Incline Merkins x10

Dips x10

Incline Merkins x10

scotted over time the picnic tables And performed 2 30 second rounds of step ups  

5th stop

had just a couple of minutes so V2 and I managed to get in a couple of sprints while the pax held plank

Time


COT

I like to create a post where mumble chatter is easier, and today was exceptional. Peanuts was on target with his zingers at my expense. The pax were engaged, it made for a great morning.

it was all in fun, and if it can’t be fun, I don’t want to do it  


Moleskin


News

1/1 convergence at Landfill 7 am start

1/4 Soft Launch of AO at Brained Baptist N GA, gonna be awesome 

1/13 Gloomiest where you can see LSU shred Clemson!


Recent Backblasts

    Mall walkers (part 1)…..

    QIC: Best In Show

    Date: 12/30/2019

    PAX: Swipe Right, Vaccine, Iron Butt, Toe Tag, Escobar, Sidekick, Fastlane, Swingset, Moneyball, Mayhem, Red Tees, Dolly, Jabooti, Peanuts 

    AO: Beast Ridge


    Conditions

    50 degrees, 47 mph wind from the south…


    COP

    YHC 55th birthday blast, so we kicked it off with 55 SSH. My heart warmed as all pax joined me in the count..

    Then we moseyed around to the pavilion and continued with

    Imperial Walkers

    SSH

    High knees

    SSH

    WMH

    SSH

    Forward fold/up dog/pike

    SSH

     


    The Thang

    Wheel of (mis) fortune… (TM Sidekick)

    My creative juices were flowing while in vacation and I came up with the beta version of the WOMF. Basically a wheel divided into different exercises and counts. Spin the wheel and perform the exercise it lands on, so genius in its simplicity.

    Burpees

    Jump squats

    Man Climbers

    Plank jacks

    Inch Worms

    St Bernard squats (a crowd favorite)

    Merkins

    Freddy Mercury

    After one round, took a mosey to the 2nd, 2nd light pole and back for another round, but this time the exercises were performed for 30 seconds! The flexibility of the wheel is its real power.

    A short mosey back and we finished off with 55 LBC’s. See what I did there.


     


    Moleskin

    This was my 3rd birthday celebration with F3. The impact on my life from this group has been great. Seeing the growth of this in Chattanooga and the surrounding areas gives me pride and makes me want to share it with others. Gonna do a better job of EH’ing in 2020!
    ALWAYS let Iron Butt lead your prayers, what a  gift he has! 

    This is the fastest I have ever posted a BB. Don’t get used to it  


    News

    Convergence 1/1/20 at Lions Den. 7 am start.

    1/4 /20 will be a super secret Black Ops AO at Brainerd Baptist North Georgia location. So pumped for this!

    Sidekick has a hernia in his knee. We think Whittler can fix it….


    Recent Backblasts

      Clean up to Ring 1

      QIC: Best in Show

      Date: 11/18/2019

      PAX: Peanuts, FNG Swisher, Mayhem, WallaWalla, The Count (respect squared) Swipe Right, Gru, Fastlane, Sidekick, Oiler, Sidekick

      AO: Beast Ridge

      A crisp mid 30’s start to the week. 


      COP : A quick 30 SSH and we move out to the stadium to check out all 6 rings of the BIS dog show.


      The Thang

      Six rings of fun for the pax, each ring would have various exercises and for fun a jailbreak sprint between each stop. Finish up the first exercise in each ring and move on to the next

      Ring 1 , incline merkins, decline merkins, box jumps

      Ring 2, shoulder taps, St Bernard squats, High Knees

      Ring 3, bear crawls, Bernie Sanders (uphill x4)

      Ring 4 Burpees!

      Ring 5, suicide sprints

      Ring 6 Wall sits, donkey kicks, wall jacks


      COT

      Ran out of time and didn’t get all the planned exercises in, but there was still plenty to go around.


      Moleskin

      the strength of the fellowship of F3 has meant a lot to me. The impact of these men has been powerful for me.
      enough of the mushy stuff…



      Recent Backblasts

        Deal with it….

        QIC: Best in Show

        Date: 09/30/2019

        PAX: Early Bird, Mayhem, Jazzy Jag, Toucan, Wallflower, Fastlane 

        AO: Beast Ridge


        Conditions

        70, 183% Humidity 


        COP

        A short mosey to loosen up heading over to the wet grass, because of course we would  

        The Thang

        Circled up and placed a deck of cards out on the table (ok, it was a milk crate) and explained the Deck Of Pain rules;

        Each suit represents an exercise and the value of the card determines the number of the exercise performed 

        Spades = merkin

        Diamond= squats 

        Club= American Hammer

        Heart= SSH

        Joker =5 Burpees 

        each pax took turns drawing the card and leading the group in the exercise. It was apparent to the group YHC is no card shark as Jazzy had to point out twice the difference between a club and a spade….

         

        great at fun and mumble chatter at my expense…

         


        COT

        I enjoy the fact that the deck of pain offers an opportunity for all pax to engage in leading the group. Great mumble chatter opportunity too, and it was strong this morning 

         


        Moleskin

        There is a saying about change; it is ugly in the beginning, messy in the middle, and beautiful in the end.

        I am at the messy part, may stay there for a while too, but change is part of life, in business, family, personal. F3 has changed me, and continues to change me . 


        News

        I hate WordPress. Prosciutto is my IT helpline


        Recent Backblasts

          Cleared for take off…..

          QIC: Best In Show 

          Date: 8/26/19

          PAX: Pebbles, Gaylord, Mayhem, Sidekick, Fastlane, Early Bird, Peanuts, Three Skin, Jazzy Jag, Toucan

          AO: Beast Ridge


          70 degrees and 100% chance of drizzles


          COP

          Knocked out 5 penalty burpees for a missing flag, a foreshadowing of things to come…then a little mosey to get us warmed up…

          The Thang

          After the mosey, I ‘splained to the group what we would be doing;

          7 sets of 7 exercises with a increasing timed run in between each set; 7 Jump Squats OYO, 7 merkins, 7 Mtn Climbers, 7 Imperial Walkers, 7 Burpees OYO, 7 Shoulder Taps and 7 SSH, after completion of the 7 exercises we would run for 1 1/2, 2, 2 1/2, 3, 3 1/2 and 4 minutes, increasing the run time between each set, see what I did there.

          Managed to get 5 sets in before we had to head back, along the way I introduced the Boeing Burpee, every time a plane took off from nearby Chattanooga Metropolitan Airport and Hair Salon, the group would perform 5 burpees! Lots of planes start leaving at 5:55 and judging  by the pax reaction they loved the Boeing Burpees! Lots of enthusiastic mumble chatter confirmed this. 

          Back in time for some quick Mary, but since I waited a week to post my BB, I have forgotten what they were, but they were awesome.


          COT

          We did this…


          Moleskin

          Hope and Faith, you can hope for something, but you must also have faith. Whether it is faith in the Lord, faith in your fellow man or faith in yourself, if you hope for something, you must have faith that it will happen. And others hold faith in you, remember that as you go through your day.


          News

          Convergence at the Beast for Labor Day. 7 am start, little warm up by yours truly followed by a Sidekick beat down!


          Recent Backblasts

            Do Not Edit….The After Effect of the BIS Flow

            QIC: Best In Show

            Date: 07/22/2019

            PAX: Home Alone, Sparky, Early Bird, Bud Light, Mayhem, Peanuts, Sidekick,  Threeskin, Gaylord, Yodeler, Jazzy Jag, Fastlane

            AO: Beast Ridge


            Conditions

            76 degrees, high clouds, 86% humidity, but it only felt like 85%….


            COP

            Little mosey, followed by 22 SSH just to get the muscles lose and the blood flowing. Mosey was interrupted by a couple of pooches walking by, that equals 5 burpees in a BIS Q!

            The Thang

            Going with an HIIT or TABATA type thing, not sure what those are since I am not a professional….

            AMRAP 30 seconds followed by 30 seconds rest

            Squat

            HIgh Knees

            St Bernard Squats

            Imperial Walkers

            Burpees

            Plank

            Shoulder Taps

            Merkins

            Called an audible and took the PAX on a little mosey to find a wall to try out a little something new.

            Found the wall, lined up and performed donkey kicks against the wall for 30 seconds followed by wall sits. times two. Early Bird found a sand bag and had a great idea to pass it around whilst performing said wall sit. Good call my friend. Lots of mumble chatter about pain or something…..

            Another little mosey after this led us into a two loop Indian run right on over to the other pavilion for 30 seconds each of Dips, Incline Merkins and Decline Merkins because someone said we should do both, who am I to argue..

            And the final mosey to finish up the festivities with 6 minutes of mary, things like flutter kicks, LBC, Hello Dolly, Freddie Mercuries, leg lifts and 2 pickle related exercises (not my choice, but left up the PAX, so hey….)

            Finish!

            Average heart rate 138…


            COT

            After effects were the words that came to my mind while preparing this workout. Not just the after effect of the well planned and executed work out by a on-professional, but the after effect of F3. The after effect of the influence it has on us all, whether it is the physical after effect or the after effect that is the invigoration of male leadership in the community.


            Moleskin

            Do not edit, someone gave me that idea….


            News

            Mayhem VQ on Friday at Hacksaw!


            Recent Backblasts

              Don’t make excuses, your friends don’t need them, others won’t believe them……

              QIC: Best In Show

              Date: 06/24/2019

              PAX: Early Bird, Fastlane, FNG-Focker, Jazzy Jag, Mayhem (RESPECT), Oiler, Sidekick, Skitch, Sparky

              AO: Beast Ridge


              Conditions

              74 and moist…..


              COP

              Little Mosey to find us a nice grassy spot…

              SSH

              Kick Out Squat (don’t judge the Q for lack of coordination and counting)

              Mtn Climbers

              SSH

              Fire Hydrants

              St Bernard Squat

              SSH

              Smashing Pumpkins

              Plank

              SSH

              LBAC

              RLBAC

              Imperial Walkers

              The Thang

              Another little mosey towards the stadium, found us a wall,
              Wall sits – 60 seconds

              Ali’s and Joe Fraziers (at this point Focker (FNG) decided to splash merlot. I was hit with some splatter, and almost splashed some myself…..enough of that.

              Mosey to the far end of the field and lined up at the bottom, paired up for some Dora.

              100 squats/ 100 plank jacks/ 100 St Bernard squats (cause the legs weren’t burning enough)

              pax 1- sprint/jog to top – alternate with Bernie Sanders

              Pax 2- performing the exercises described above)

              To the parking lot where we met Mary for a quick hello.


              COT

              Left the pax with the word that came to me the night before, Growth.  When I got involved with F3 in September of 2017, we had 2 workouts at Hill City and 1 at Landfill on Saturdays, now we are at 8 and growing. It is amazing how the growth has become exponential, and it shows no sign of slowing down. I am glad to call you all my brothers and many of you friend.


              Moleskin

              My first Q with a merlot splash, so proud…..

              Only took me 3 weeks to post this BB. I could make a lot of excuses, but I won’t. Just didn’t do it because I did not put this as a priority. I apologize for that, I am entrusted to lead these men when I am on Q, I will do better going forward. Please hold me accountable.


               


              Recent Backblasts

                Best In Show’s Flow – 06/03 (Beast Ridge)

                QIC: Best In Show

                Date: 06/03/2019

                PAX: Sidekick, Jabooti, Early Bird, Threeskin, Sparky(Respect), Fastlane, Wuznt me, Peanuts, Mayhem, FNG-Oiler, FNG-Home Alone

                AO: Beast Ridge


                Conditions

                Pleasant, light fog and oddly bright when done….weird


                COP

                A short mosey lead us into the Thang, warm ups are overrated

                The Thang

                Trust me….
                Short mosey then

                30 ssh

                Short mosey then

                12 merkins

                Short Mosey then (let’s just assume the short mosey between exercises going forward)

                30 sec high knees with partner wall sit (that’s new!)

                7 burpees

                10 crunches

                12 merkins

                30 ssh

                30 sec high knees with partner wall sit

                to the stadium!

                found us a hill and then….

                shoulders taps x5, bear crawl up, shoulder taps x10, crawl bear down, shoulder taps X15

                Stadium steps incline merkins x12

                Mosey to uncharted territory of the Beast, took note of all the improvement’s taking place, and did 12 dips on some tables we found

                wait, forgot the 12 St Bernard Squats! Killa

                Sidekick lead us to LBC until time was called. Dun

                All in all, not bad, lots of sweat and kept the heart rates up.


                COT

                yep did this.


                Moleskin

                A word came to me as I was planning my return to Q after quite some time, that word was “TRUST’.

                The pax trusted me as I lead us in a random mosey all over Beast Ridge, stopping to exercise occasionally, they trusted my leadership, following me, trusting I was going to effectively lead them to getting better, working hard, growing strong in our brotherhood of F3.

                Without a doubt, the was my most personally inspiring Q I have led, I can’t express how important it was to me, thank you all for being part of it.


                News

                Lots of stuff, check your local channels


                Recent Backblasts

                  No Fooling, this is Beast Ridge!

                  QIC: Best In Show
                  Date: 04/01/2019
                  PAX: Early Bird, Fastlane, Peanuts, Threeskin 
                  AO: Beast Ridge

                  Conditions

                  Gale force winds, 34, shooting stars  

                   


                  COP

                  Some stretches to get the  ol’ joints loosened up.

                  Imperial Walkers IC x12

                  Merkins IC x 20

                  Plank Jacks IC x 12

                  American Hammers IC x12

                  Crunches IC x12

                  The SSH IC x20

                  * Note; The first letters in the COT spell “IMPACT”, that will come back to haunt you 

                   

                  The Thang

                  After. An impactful warmup a short mosey over to the coveted shed where a couple of items awaited our arrival!

                  Somehow a concrete block was left at the pavilion as if we were supposed to use it, so we did.

                  While 1 pax sprinted with the block 25 yards, set it down and sprinted back the other Pax would perform various exercises, when the first pax returned the next pax would sprint 25 yards, retrieve the block and sprint back. So it goes until all pax have performed the sprint. The AMRAP exercises were;

                  Incline Merkins

                  Decline Merkins

                  Dips

                  St Bernard Squats

                  Bulgaria Split Squat

                  Step Ups

                  Phase II

                  Someone left a large rope behind also, may as well use it too  

                  While 2 Pax suspend the block with the rope, the other Pax perform wind sprints until someone splashed merlot  But these Pax were tough, and no one splashed so we all ran twice  

                  Seemed like a good time for an Indian run mosey back to the flag for some Mary 

                  Flutter Kicks

                  Boat Canoe (not sure which is which)

                  Drag Queen Dolly

                  Twisted Sister (new one from the silver sneakers workout, only those over 50 successfully performed all 12)

                  Freddie Mercury 

                   


                  COT

                  IMPACT was the theme. Got out and make an impact on others this week through your actions  


                  Moleskin

                  By design this workout  was designed to encourage mumble chatter, and it was strong today!  Great start to the week.


                  News

                  Vila at the BoneYard Tuesday!


                  Recent Backblasts

                    Dancing with Dora in the pale moonlight…

                    QIC: Best In Show
                    Date: 02/18/2019
                    PAX: Fastlane, Fissure, Peanuts, Threeskin, Whittler
                    AO: Beast Ridge

                    Conditions

                    40ish, full moon peeking from high cloud coverage, hurricane force winds. Beautiful morning

                    The Disclaimer

                    I am Best In Show, modify, free will, let’s get better!
                    This ain’t Twitter


                    COP

                    SSH 20
                    3rd grade ex 12
                    High Knees 12
                    SSH 20
                    Smashing Pumpkins (and the mumble chatter begins)
                    Fire Hydrants 10
                    SSH 20
                    Plank 12 count
                    Mtn Climber 12
                    Plank 12 count

                    The Thang

                    Mosey on over to the big parking lot where YHC had placed a stack of concrete blocks under the cover of darkness. Here we began the dance with that fickle lady Dora…..
                    Title of exercises or routine
                    First- Pax 1 takes control of the block and performed the following while Pax 2 ran a sprint down the lot and Bernie Sanders back then swapped up;
                    AMRAP
                    Curls
                    Merkins
                    Bench Press
                    OH press
                    Round 2- same as first except the runner carried the block while running and the other Pax did this;
                    AMRAP
                    Squats
                    Heel Raises
                    St Bernard Squats
                    Lunges
                    The mumble chatter was off the chart at this point  Dr Whittler and Threeskin discussed removing of masses and other gross medical stuff. Also the view of Fissures hernia surgery scar in the moonlight was quite magical, kudos to Whittler for a job well done!
                    Round 3-Pax 1 back on the block holding plank while Pax 2 performed some an work  Swap after each round;
                    LBC 20
                    Drag Queen 12
                    Flutter Kicks 12
                    Freddie Mercury 12
                    A little time left so we did another set of LBC, then missed back to the flag. Done!


                    COT

                    YHC talked about how attributes of people have been discussed lately in my work life and it got me to thinking about the attributes of the HIM of F3, and how they make me want to be better. I am so far from perfect, but the men of F3 keep reminding me, that the reason we are here is to help each other realize others are here to help. Thanks to all of you for helping me to keep thinking, I can be better, I must be better.


                    Moleskin

                    Fissure obviously has hair envy as he commented numerous times about the luxurious hair YHC has.


                    News

                    Training Day Ooltewah date TBD
                    GOOSE VQ AT HILL CITY! Come on out!