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The Reverse Soddy Swap

QIC: Candu

Date: 06/17/2019

PAX: Geek Squad, Hasbro, Ducktale, Fissure, Mr. Clean, Steam Engine, Hector, Milkman, Radiohead

AO: The Huey

Conditions

Mr. Clean exclaimed he wouldn’t have sweated as much had it not been for the humidity

COP

Mosey Lap

SealSH x 15 IC

Willie Mays Hays x 10 IC

Windmills x 10 IC 

One Legged Bulgarians x 10 OYO

SealSH Claps x 15 IC

Slow Squat x 10 IC

Finkle Swings x 10 IC

Shanooks x 10 IC

Moroccan Nightclubs x 10 IC

Slow Merkin x 10 IC

The Thang

Partner UP, one partner sprints the runway then mosey’s around ½ the track, REVERSE direction as last time. Other partner does the following until original partner returns

Step Ups

Split Leg Lunges

Squats to bench & back

Lateral Leg Up Squats

20 Count then

Incline Merkins

Dips

Decline Merkins

5 ea Decline Dry Docks OYO

MARY

Flutter Kicks, Hollywoodz, Heel Touches, maybe some LBCs?

COT

Jesus Is Calling – Laugh at yourself in excess!

Moleskin

Nah – kept ‘em working hard

Q did ask Hector to remove keys from his pockets. Hector obliged. Candu grateful

News

Nah

Recent Backblasts

    Posted on

    MANNING UP CANDU

    QIC: Candu

    Date: 06/13/2019

    PAX: Skitch, Ringwald, Sidekick, Iron Butt (Respectx2), Hobo, Prosciutto, Dirk, Goose, Flemish, Moneyball, Blindside, Chief, Sunshine, Sunburn, FNG-Bedpan

    AO: Hill City

    Conditions

    SealSH x 15 IC

    Forward Fold x 10 IC

    Third Grade Exercise x 10 IC

    Willie Mays Hays x 10 IC

    One Legged Bulgarians x 10 OYO

    SealSH Claps x 15 IC

    Mosey to Manning

    The Thang  – Manning Up

    Partner up with like skill levels

    Run Manning together, to the top

    Goal is not to stop or walk

    Just keep running

    At The Top

    10 ea partner crab dips

    10 ea Wheelbarrow derkins

    Run down Forest

    Optional Pull Ups to failure

    Mosey Down Kent

    At Bottom

    Incline Merkins x 20

    Dips x 20

    Wait on Pax

    Rinse & Repeat

    3rd round- run down Forrest Ave back to Blue Rhino for Mary

    Flutter Kicks x 15 IC

    Heel Touches x 25 IC

    LBCs x 15 IC

    COT

    Human Ingenuity has changed the definition of Manning Up. Most often, Manning up mentally, emotionally, & spirituality are more critical to our lives than the Manning Up of men before us. However, the mental Manning Up is the spark that ignites all other man ups in our life. The mental Man Up is the initial man up. Master your mental man up.

    Mumble Chatter

    Iron Butt literally drove his wife to Manning St. to show her what he’d accomplished

    #proudhusband

    Blindside wife still cancer free!

    Recent Backblasts

      Posted on

      Personal Best Mile – Candu – 05/22 (Lions Den)

      QIC: Candu

      Date: 05/22/2019

      PAX: The Count (Respect x2), Sunburn (Respect), Whittler, Fissure, ThreeSkin

      AO: Lions Den

      Conditions

      Right Nice, lotta runners to compete with though

      COP

      Forward Fold x 10 IC

      Third Grade Exercise x 10 IC

      Willie Mays Hays x 10 IC

      Imperial Walkers x 10 IC

      LBACs x 10 IC

      Reverse x 10 IC

      Slomerkins x 10 IC

      Warm-Up Lap

      High Knees

      Butt Kickers

      Karaoke

      Other side

      Strides

      The Thang

      PR Red Bank Relay Mile Edition

      4 Laps – all ya got!!!!

      The Other Thang

      Groups of 3

      One HIM runs the track, the other HIM does lateral pulls, the other HIM does stadium jumps. Stay at your station til the next HIM arrives, then bolt!

      MARY

      Hollywoodz x 10 IC each side

      Heel Touches x 20 IC each side (Fissure cadence)

      COT

      Lots of F3 workouts don’t necessarily allow for PR. When given notice upfront about a certain task at hand with a defined criteria and end goal, F3 men should come prepared.

      1 mile, plenty of notice. The 3rd Quarter often determines the outcome of competitions. The 3rd Quarter of a mile lap is the hardest. Freed To Lead says F3 is to support men in the 3rd Quarter of life. We’ll do it again in the fall, you’ve been warned!~

      Moleskin

      Fissure had trouble hanging after he pranced around the track 4 times. It was a good twerkout

      News

      Ooltewah is up and running!

      Recent Backblasts

        Posted on

        Landfill – Candu (05/04) 21 Burpees for Riley Howell

        QIC: Candu

        Date: 05/04/2019

        PAX: VSquared, Hobo, Sunburn (respect), Skitch, FNG-Lord Lindsay, Ironbutt (respect x2)

        AO: The Landfill

        Conditions

        Kinda greasy 

        COP

        Forward Fold x 10 IC x 2

        Willie Mays Hays x 10 IC

        Third Grade Exercise x 10 IC

        Shoulder Press x 15 IC

        Seal Jacks x 15 IC

        Snookis x 15 IC

        Moroccan Night Clubs x 15 IC

        Reverse LBACs x 15 IC

        LBACs x 15 IC

        Mountain Climbers x 15 IC

        Slow Squats x 15 IC

        Bulgarians x 10 each leg IC

        Skater Jumps x 10 each leg OYO

        The Thang

        Everyone grab a medium sized rock and head down to the playground

        If you finish early, knock out pullups – bounce in place while you recover

        Once another Pax finishes too, assisted once warranted

        Rock Curls x 50 ea

        Bear crawl hill, mosey back down

        Split Leg Lunges on tables (25 each leg)

        Mosey around playground & picnic area

        Dips x 50

        Bear Crawl hill, mosey back

        Rock Rows x 50 ea

        Mosey playground & picnic

        Squats x 50

        Swing Curls x 50 ea

        Bernie hill, mosey back

        Swing Rows x 50 ea

        Bear Crawl hill, mosey down

        21 Riley Howell Burpees OYO

        Stretching cool down

        COT

        Patience, understanding, compassion ——–> Your attitude towards others

        Moleskin

        Pretty neat having Skitch & Hobo’s father there. With Sunburn and Ironbutt also present, 3 families of multi-generation F3ers were present (tho not all generations)

        News

        No news is good news!

        Recent Backblasts

          Posted on

          Armstrong’s Summer Slay Sesh Part I

          QIC: Candu

          Date: 04/16/2019

          PAX: Dirk, Sunburn (Respect), Ascot, Roadhouse (Respectx2), Vila, Ducktales, Iron Butt (Respectx2), She Shed, Sidetrack, Whoopy, Pink Eye, Prosciutto, Whittler

          AO: The Boneyard

          Conditions

          Frickin’ awesome

          COP

          Mosey to front parking lot, circle up

          SSH x 20 IC

          Seal Claps x 20 IC

          SSH x 15 IC

          One Legged Bulgarians- extending both arms 10 each leg OYO

          SSH x 15 IC

          Squats x 10 IC

          Shoulder Presses? Maybe LBACs? Moroccans?

          Everyone got warm and that’s the most important part

          Bus Burpees x 5 x 3?

          SSH x 10 IC

          The Thang – Armstrong’s Summer Slay Sesh Part I

          Mosey back to workout area

          Partner Up > Rotate In & Out of the following stations > 2 minutes on, 30 seconds off

          Dips

          Pull Ups

          Chin Ups

          Lateral Pulls

          Leg Raises

          Balance squats

          Elliptical

          Bicycle

          Arm Rotator Machine Thingy

          Incline Press

          Rinse & Repeat in 30 second intervals w/ a 5 second break

          Not real sure if we Maryed

          Tiiiiiiime

          COT

          Call yourself out if you need to. Make sure the Pax knows you want and need to be held accountable. Candu fartsacked twice the week before without kids. NO excuses. Candu also went 4 for 4 the week after. Getting my shortcomings off my chest helped. Be honest with yourself and with your support network. It’ll help you bounce back!

          Moleskin

          The Summer Slay will only get better. Just you wait. Get me back on Boneyard Q, V Squared!

          News

          No news is good news!

          Recent Backblasts

            Posted on

            A Heady Hill Shake for your Heart’s Sake

            QIC: Candu

            Date: 04/02/2019

            PAX: Belly Roll, The Count, Skitch, Prosciutto, Hobo, Back Pew, Peanuts, Whittler, She Shed, Sunshine, FNG-Red Tees

            AO: Hill City

             

            Conditions:

            Shirt came off in the 4th quarter, Count requested?

             

            COP

            Mosey to Great Ball

            Good Morning Sunshine x 10 IC

            Willie Mays Hays x 10 IC

            Forward Fold Hold x 10 IC

            SSH x 15 IC

            LBACs x 10 IC

            Reverse x 10 IC

            Shanooks x 10 IC

            Shoulder Press x 10 IC

            Plank x 10 IC

            Slow Merkin x 10 IC

            The Thang – 

            Mosey to Renaissance Pavilion & Mt. Midoriyama

            Partner Up – one partner runs, other partner stays in Pavilion using picnic tables to complete the following until other partner returns

            Dips

            Decline Merkins

            Decline Carolina Dry Docks

            Dips

            Incline Merkins

            Incline Carolina Dry Docks

            Wall Sit

            Calf Raises

            JAIL BREAK!

             

            MARY – in the grassy knoll

            Hollyw00dz right side x 10 IC

            Hollyw00dz left side x 10 IC

            Heel Touches right side x 25 IC

            LBCs x 20 IC

            Tiiiiiiime

            COT

            Stay on your FNGs – get them back. No one hit wonders! Glad to have Belly Roll back. Stay on your 2019 goals, too!

            Moleskin

            Thought I heard the Count ask me to shed my shirt, I obliged. 

            News

            Candu will be at The Boneyard on Tuesday, by God!

            Recent Backblasts

              Posted on

              REVERSE Red Bank Relay

              QIC: Candu
              Date: 03/06/2019
              PAX: Milkman, Fissure, She Shed, Peanuts, Whittler, The Count (respect), Laces Out (respect), Ringwald, Jabooti
              AO: Lions Den

              Conditions: On point

              Disclaimer Disclaimed

              Mosey Warm-Up lap around track

              Good Morning Sunshine x 10 IC (2 count)

              Willie Mays Hays x 10 IC

              Forward Fold x 10 IC

              Abe Vigoda (slow windmill) x 15 IC

              One Legged Bulgarians x 10 each leg OYO

              Slow Squat x 20 IC (3 down, 1 up)

              Split Leg Slow Lunge x 10 each leg IC, (3 down, 1 up)

              Maybe some shoulder stuff

              The THANG

              REVERSE Red Bank Relay

              Partner Up

              One partner runs a lap, other partner performs the following exercises

              • Rear Leg Raised Reverse Lunges (switch legs halfway- watch flashlight!)
              • Vertical Pull-Ups = Facing You to Failure, Facing Away to Failure, Hands Together One Facing One Away to Failure, HANG – DON’T Let go until they return!!
              • Stadium Jumps OYO (be careful, take your time down the stairs)
              • Decline Merkins / Upside Down Frogs

              MARY

              • Hollyw00dz right side x 10 IC
              • Hollyw00dz left side x 10 IC
              • Heel Touches each side x 15  IC

              COT

              Still haven’t started a 2019 goal? DO IT, Get started, Take The Leap, the first step is the hardest. Kinda like the first cut is the deepest

              Example: one of my 2019 goals is to be more timely on backblasts

              STILL A WIP for Candu

              Moleskin

              I lost my keys behind the tire well and kinda wigged for a minute. Only highlight I can recall

              News

              No news is good news

              Recent Backblasts

                Posted on

                Candu – The Huey (03/28) – Soddy Daisy Swap

                QIC: Candu
                Date: 03/28/2019
                PAX: Hasbro, Ducktales, Geek Squad, Milkman
                AO: The Huey

                Conditions

                Pretty Groovy

                COP

                Mosey Warm-Up lap around track

                Good Morning Sunshine x 10 IC (2 count)

                Willie Mays Hays x 10 IC

                Forward Fold x 10 IC

                Abe Vigoda (slow windmill) x 10 IC

                Slow Squat x 20 IC (3 down, 1 up)

                Slow Lunge x 10 each leg IC, (3 down, 1 up)

                LBACs x 10 IC

                Shanooks x 10 IC

                Shoulder Press x 10 

                The Thang

                Soddy Daisy Swap – running opposite direction around the track

                Exit back side of pavillion, take 90 degree right, run track, jail break down the straight concrete path to front of pavillion

                Partner Up – one partner runs, other partner completes the following until other partner returns from run.

                Dips

                Decline Merkins

                Decline Carolina Dry Docks

                Dips

                Incline Merkins

                Incline Carolina Dry Docks

                PAX returns

                One partner wall sits – other partner lunges to end of pavillion, shuffles back

                One partner wall sits – other partner bear crawls to end of pavillion, shuffles back

                COT

                Candu just got married.

                Decided to ask PAX for 1 piece of marriage advice per PAX.

                Build interlocking bridge. Patience & Listening. Don’t sweat the small stuff / choose battles wisely. Don’t be afraid to ask for help & keep God where He should be. Learn dat luv language!

                Thanks for the advice fellas! Amazing how quickly life gives you opportunities to heed the advice of each one of you.

                Moleskin

                Running isn’t Hasbro’s favorite

                News

                Recent Backblasts

                  Posted on

                  Hustle That Hill

                   

                  QIC: Candu
                  Date: 02/05/2019
                  PAX: Deep End, Goose, Gisele, Hobo, Iron Butt (respect x2), Fissure, Flemish, Free Candy, Laces Out (respect), Moon Dance, Picasso, Pink Panther (respect), Prosciutto, Roadhouse (respect x2), Sidekick, She Shed, Sunburn, Sunshine, The Count (respect x2), Threeskin, Venus, VSquared, Whittler
                  AO: Hill City

                  55 degrees of the 5th day of February had everyone feeling frisky

                  I am Candu. I am on Q today. I am not a professional, You’re here on your own will. Push yourself, don’t hurt yourself. Modify if necessary. We’ll help you back to your car if something happens.

                  COP

                  Mosey to Circle of Pain (can we a legit name for this awesome place, please?) Someone make a poll. DO SOMETHING
                  Good Morning Sunshine x 15 IC (2 count)
                  Willie Mays Hays x 10 IC each side
                  Sean McVeay (slow bend over touch your toes) x 12 IC x 1 IC
                  Abe Vigoda (slow windmill) x 15 IC
                  SSH x 20 IC
                  One Legged Bulgarians x 10 each leg OYO
                  Slow Squat x 20 IC (3 down, 1 up)
                  Split Leg Slow Lunge x 10 each leg IC, (3 down, 1 up)
                  SSH x 15 IC
                  Slow Merkins (3 down, 1 up) x 15 IC
                  Plank Jacks x 15 IC
                  Shoulder Taps x 15 IC
                  Slow Tricep Dips x 15 IC (3 down, 1 up)
                  Slow Decline Merkins x 10 IC (3 down, 1 up)
                  Slow Incline Merkins x 10 IC (3 down, 1 up)

                  The Thang

                  The Thang – Hustle That Hill
                  Partner Up
                  Partner 1 Sprints up the Hill > Partner 2 holds a squat > Partner 1 reaches the top, descending job> Partner 2 does squats  > Partner 1 stops when Partner 2 returns
                  Switch it up, sets of 2, followed by 2 x 10 counts
                  Squat > Jump Squats
                  Monkey > Monkey Humpers
                  Low Pushup > Pushups
                  Carolina > Carolina Dry Docks
                  Low Plank > Makhtar N’Diaye
                  6 Inches > Flutter Kicks
                  Reverse > Reverse Pickle Pounders
                  Mosey Back to The Blue Rhino
                  6″ (head off the ground) until time was called

                  COT

                  We’re in February now. Are there any 2019 goals you haven’t started? Do Something
                  Pick up the book, ask Gisele to join, do something to get started towards your goal!
                  You CANDU it!!!!!!!!

                  Moleskin

                  Feel like Prosciutto & Gisele were pretty late but can’t verify an arrival time. 
                  Kinda feel like Gisele was glowing with pride. 6 rings, congrats!

                  News

                  Moondance up next at Hill Shittay
                   

                  Posted on

                  Bulgarian Bliss – lil of that & a lil of this

                  QIC: Candu
                  Date: 01/12/2019
                  PAX: Cowbell, Venus, Threeskin, Jingle Vader (Respect), Uncle Fester, Prosciutto, Fabio, Fly-By (Respect), Steam Engine, Back Pew, Ohms, Picasso, Mr. Clean, Ringwald, Sidekick, Milkman, Geek Squad
                  AO: The Landfill
                  FNG Jrs- Robin Hood & Nature Boy

                  Conditions – chilly

                  The Disclaimer: Disclaimed

                  COP

                  Good Morning Sunshine x 10 IC
                  Willie Mays Hays x 10 IC
                  Abe Vigoda (slow windmill) x 10 IC
                  Nick Saban (slow bend over touch your toes) x 16 IC
                  Ass Kickers x 44 IC
                  Imperial Walker x 10 IC
                  SSH x 15 IC
                  One Legged Bulgarians x 10 each leg OYO
                  Squat x 15 IC
                  SSH x 15 IC
                  Lunge x 16 IC
                  SSH x 15 IC
                  Slow Merkins x 10 IC
                  Shoulder Taps x 15 IC
                  SSH x 15 IC
                  Burpees x 10 OYO

                  The Thang – Bulgarian Bliss with a lil bit of that & a lil bit of this

                  Lower Body Burner
                  Mosey down over to the rocks – everyone gets a good sized rock
                  Overhead carry back up the hill
                  One legged Balance Halos x 10 IC (rotate direction), swap legs x 10 IC (rotate direction)
                  Plank Pulls x 10 OYO
                  Squat Reaches x 15 IC
                  One legged Bulgarians w/ rock x 10 each leg OYO
                  Goblet Squats x 10? IC
                  Mosey down hill
                  Upper Body Burner
                  Pull Ups to failure, then partner assisted x 3
                  Chin Ups to failure, then partner assisted x 3
                  Spilt lunges on bench x 10 IC
                  Tricep Dips x 10 IC
                  Deeeep split lunges on bench x 5 IC
                  Tricep Dips x 10 IC
                  Mosey back up the hill
                  Reverse Burpees x 10 OYO
                  Tricep Extensions w/ rock x 15 IC
                  Bicep Curls w/ rock x 15 IC
                  Shoulder Press x 15 IC
                  Spilt leg lunge Figure 8s x 10 ICish each leg
                  Squatting shoulder press x 10 IC
                  MARY
                  Freddie Mercury x 16 IC
                  Big Boy Situps x 10 OYO
                  Wheel of Merkin x 3

                  COT

                  Humbled and blessed to be Qing my 1 year anniversary. While I was able to keep my F3 routine alive, I dropped my morning devotional Jesus is Calling during the move. Opened up again for the first time last night.
                  This morning’s devotional talks about letting God prepare you for the day ahead. I’m at my best when I’m spending time with Him every morning. I give my best to others when I’ve spent time with Him in the morning.
                  Find the morning ritual that brings out your best and stick to it.

                  Moleskin

                  The Bulgarian breathing was on point for the second half of the workout

                  News

                  [Fill in News, Upcoming Q’s, Events, etc.]