Posted on

Building Up

QIC:  Skitch

Date: 06/03/2020

PAX: Swingset, Early Bird, Iron Butt, Dolly, Tinkle, Free Candy

AO: Ridgecut

Conditions

Gloomy at start, not at finish.

COP

SSH’s and other standards

The Thangs

Mosey to Front Lot 1st Island
1st Thang: While Q considers how not to complicate the exercise, he calls early audible of 10 burpees OYO while he thinks. Then PAX split into 2 teams and each team does 10 reps of any exercise of choice in each parking space (or 5 burpees) and next PAX does same thing in next unoccupied parking space until each team works their way down the parking lot to the 2nd Island.

2nd Thang: Mosey to wall. Wall sits until pain, with varieties thereof.

3rd Thang: Mosey to base of hill. Pair off and 1 pair runs up the hill while the other 2 pairs do merkins. Pair 2 runs up when Pair 1 reaches top. Pair 3 runs up when Pair 1 returns. Rinse and repeat with big boy sit ups replacing merkins.

4th Thang: Run to the top together. Lunge a long long way to start.

COT

We did a lot of 13 and 37 rep sets. Both are odd but when added together are a beautiful 50. My son turned 13 yesterday. I am 37. We had a long talk yesterday about speaking the truth in love and building others up according to their needs that it may benefit those who listen. It wasn’t an easy talk and it was a lot longer than I planned. Consequently, I ran out of time to prepare the workout like I had planned. As it turned out, I was preparing for the COT without knowing it. Speaking the truth in love and building other up according to their needs with our words is essential as we navigate these very unusual times.
BALL OF MAN: We took a knee and prayed.

Moleskin

The early audible caused a bit of confusion, but the PAX were gracious with the Q. Free Candy was trying to work out the 13 and 37 combos. The flag was from Hill City, but I don’t think anyone noticed in the Gloom. The coffeeteria in the parking lot after the workout didn’t require coffee but was super sweet and we were applying the COT straightaway – Ridgecut excels at building others up with words – good 2nd F modeled.

News

Jazzy Jag was out of town.

Recent Backblasts

    Posted on

    Just a Mosey Around the Park

    QIC:  Sidekick

    Date: 06/10/2020

    PAX: Jazzy Jag, Woodchuck, Lockjaw, Swingset, Lanyard, The Count, Mugshot, Evita

    AO: Ridgecut

    Conditions

    75 degrees and officially 196% humidity. The rain actually defied gravity and was suspended in mid air

    COP

    SSH ICX20; Forward Fold ICX10; 3rd Grade exercises ICX12; Willie Mays Hays ICX12; Seal Claps – Overhead Claps – Morrocan Night Club all ICX12; Super mans, nuetral, left and right; swims; recover, slow squats ICX15

    Mosey to the bottom of cock hill

    The Thang

    Mosey Around the Park

    Set up 7 stations that create the largest lap possible around the BX. Stations are

    1. 20 Mercans
    2. 20 LBC
    3. 25 Block Curls
    4. 15 Pickle Pounders
    5. 15 Imperial Squats
    6. 20 Monkey Humpers
    7. 10 Burpees

    The circuit:

    bear Crawl up the hill to Station 1. Do the Mercans. Mosey the entire lap.

    bear Crawl up the hill to Station 1. Do the Mercans. Mosey to Station 2. Do the LBC. Mosey the rest of the lap

    bear Crawl up the hill to Station 1. Do the Mercans. Mosey to Station 2. Do the LBC. Mosey to Station 3. Do the block Curls. Mosey the rest of the lap

    Repeat adding the next station until you complete all 7 stations in 1 lap.

    COT

    Another AO to hear about self introspection. Challenge yourself on your beliefs and affirm your position.

    Moleskin

    Nobody finished the circuit. Jazzy and i came close, but no dice.

    The Count and Mugshot got lost on their ruck so missed most of the warm up. They then proceeded to get lost in the Parking lot between station 4 and 5. Someone get this man a Jitterbug GPS.

    News

    2 new AOs launching soon in Ooltewah and Hixson. Get out there and check em out

    July 4th Convergence at the Battlefield. Details to come but 7 AM Start.

    Recent Backblasts

      Posted on

      Stop the Bop

      QIC: Lanyard

      Date: 05/27/2020

      PAX: Sidekick, Iron Butt, Jazzy Jag, Swingset, Home Alone, Oiler, Sparky, Evita, Dolly, Woodhuck

      AO: Ridgecut

      Conditions

      Upper 60s, no rain, perfect weather

      COP

      Mosey to the middle parking lot.

      SSH X20. Forward Fold X10. Merkins X15. LBCs X20. WMH X10. Lil Baby Arm Circles X12. Reverse X12. Overhead Press X12. Moroccan Night Club X12. Recover. Third Grade Excercise X10.

      Mosey back towards the soccer field.

      The Thang

      In high school we had this fundraiser with student council called Stop the Bop. Essentially, MMMBop by Hanson would be played in the hallways between classes until we hit the dollar-amount goal. For our version, the glorious song would played on repeat until the end of the workout. Sidekick immediately offered $$ for me to not play the song at all. I declined.

      Each exercised built off the other in multiples of 5. So, it was 5 burpees then take a lap around the islands in the parking lot. Then, 5 burpees, 10 Big Boy Situps, take a lap. And so on…

      The exercises….

      X5 Burpees X10 Big Boy Sit Ups X15 Lunges (Each leg equals .5) X20 Merkins X25 Pickle Pointers X30 SSH X35 LBCs X40 Squats X45 Shoulder Taps X50 Imperial Walkers

      COT

      Spoke about resting in the waiting. My wife and I have been a waiting adoptive family for a bout a year now. I continue to look forward to the day of when we are not waiting, but this takes away what God may be trying to teach me while I/we wait. I need to lean into the waiting, because I’m sure after two weeks with an infant, I will be wishing I had some more sleep.

      Shared Psalm 31:14-15

      But I trust in you, O Lord;
          I say, “You are my God.”
      15 y times are in your hand;
          rescue me from the hand of my enemies and from my persecutors

      Evita closed us out.

      Moleskin

      News

      Dolly VQ on Friday!

      Recent Backblasts

        Posted on

        Why is it so hard to get young people up early?????

        QIC:  The Count (Respect Respect)

        Date: 06/12/2020

        PAX: (8 total PAX) Cliff Hanger, Hansen, Mug Shot, Pebbles, Sun Burn (Respect), Teflon, VSquared

        AO: BoneYard

        Conditions

        65 Degrees, still conditions.

        COP

        Warm Up consisted of Mosey to car to grab coupons and then to exercise equipment stations….about 90 Seconds!

        THANG

        Goal is to do AMRAP in the 12 min time frame. Important to focus on form. Where ever possible use coupon, even when not indicated, (Lunges, LBC’s, Tricep Ext, Squats, Overhead Press, Alt Lateral lunges, Bicep Curls). In stead of the 1 min rest, all PAX will run lap around the park (about 1/4 mile).

        COT

        BALL OF MAN: Shared my thoughts about COVID-19, Civic Unrest, and importance of F3 Nation sticking to our Credo and beliefs. Prays to F3 Nation, our country, and those lead.

        Moleskin

        Only funny comment was when Mug Shot wanted to tell The Count how to set his timer! Really…I’m a savant with electronics as we all know!!!! LMAO….

        News

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

        Recent Backblasts

          Posted on

          AMRAP’n at RidgeCut

          QIC:  Fissure

          Date: 05/20/2020

          PAX: Sparky, Home Alone, Oiler, Early Bird, Tinkle, Lanyard, The Count, Jazzy Jag, Swingset, Oil Can, Skitch

          AO: RidgeCut

          Conditions

          Low 60’s. Rain held off for us.

          COP

          SSH, WMH, SSH, Cotton pickers, slow count merkins, squats, reverse lunges, SSH

          The Thang

          AMRAP (with good form!) of the following circuit

          all reps x 12:

          Power Merkins (hands leave the ground at extension)

          Atomic Merkins (Merkin with ab thruster, like the bottom of a burpee but you don’t stand up)

          Reverse Lunges (1 side=1 rep)

          Squats

          Elbows to Knees (like reverse crunch, but make sure arms go back during extension and bring both elbows to knees for contraction)

          Crab Cakes (in crab position, right hand to left foot and switch. 1 side=1 rep)

          Smurf Jacks

          Run approximately 400 meters around the parking lot islands

          RnR until 610. 0610-0615

          Mary – Imperial Walkers x 120 (1=1), V-ups x 20, Imperial Walkers x 60

          COT

          Have workout/word, will travel. So yea, the workout and word were similar at RidgeCut but none of the same guys.

          What keeps you coming to F3? Fitness is seen as “me time” for a lot of men our age. Nothing wrong with some me time. Me time is healthy, but you show up to this leadership group disguised as a workout group and wait what IT’S NOW ABOUT YOU everyone is preaching! It’s about the next guy. Before you know it you’re getting a lot out of F3 because you’re putting a lot in leading workouts and caring about these guys.

          Hard committing is great and a lot of guys use it to get their butt’s out of the fartsack. Some guys in the group spoke of a next level; a standing commit. Building credibility might just be the name of the game.

          Moleskin

          Not a lot of chatter as the workout forced distancing. AMRAP, baby!

          News

          Memorial Day – BURPH – 0700 at Hot Dam

          Recent Backblasts

            Posted on

            Musical Chairs…but better!

            QIC: THE Jasmine Jaguar

            Date: 5/13/20

            PAX: Swingset, Free Candy, Dolly, Lanyard, Tinkle

            AO: RidgeCut

            Conditions

            Completely average in all respects

            COP

            SSH x 20 IC

            Squat x 10 IC

            Good mornings x 10 IC

            LBAC x 15 IC

            Smurf jacks x 10 IC

            Windmills x 10 IC

            Helicopters x 10 IC

            Overhead press x 15 IC

            Nolan Ryans x 10 IC

            Merkins x 10 IC

            SSH x 20 IC

            The Thang

            Flags were set in a circle in the soccer field with an exercise at each. Time for some musical chairs exercises. Timer set for 1 minute on, 15 second break. PAX run laps of the circle for a minute, 15 seconds to find the exercise they want, perform the exercise for one minute, 15 seconds to walk/recover…and repeat. 12(?) total rounds completed.

            Exercises:

            Merkins

            Squats

            Burpees

            Back extensions on bleachers

            Flutter kicks

            Helicopters

            SSHs

            Pickle pointers

            Lunges

            BBSs

            Diamond merkins

            Boat/canoe

            Side plank

            Mountain climbers

            COT

            Q had some rambling thoughts about current events. Many arguments are had about issues as if things are black and white. We put people in a box based on the beliefs they express. If they think businesses should reopen “they must not care about people dying of corona.” If they think people should stay home “they must not care if I lose my job.” It is much more effective and productive to start discussions based on common ground. “We both agree that restarting the economy is a good thing. And we both agree that preventing people from getting corona is a good thing. We just disagree about how much weight to give each position.” This is a much more compassionate way to relate to people, instead of defining people by their positions.

            Moleskin

            Free Candy loves those side planks.

            All PAX enjoyed trying out Helicopters- we won’t say whose was best.

            The burpee station was shockingly unpopular.

            News

            No workout at RidgeCut on Thursdays from now on. Just Wednesday and Friday. Tell your kids, tell your wife, tell your husband, cause we’re gonna see you out there.

            Recent Backblasts

              Posted on

              Last beatdown before the offseason

              QIC:  Jazzy Jag

              Date: 03/19/2020

              PAX: Coldplay, Snow Patrol, Mr May, Peanuts, Threeskin, Lanyard, Swingset, Jabooti, Doodles, Woodchuck

              AO: RidgeCut

              Conditions

              Warm! Damp.

              COP

              SSH x 20 IC

              Squat x 10 IC

              LBAC x 15 IC

              Reverse x 15 IC

              Smurf jacks x 10 IC

              Windmills x 10 IC

              Moroccan night club x 15 IC

              Overhead press x 15 IC

              Nolan Ryans x 10 IC

              Merkins x 10 IC

              SSH x 20 IC

              The Thang

              PAX found an area of the parking lot that looked good for running

              30s on, 20s off running x6

              30 merkins

              Repeat running x5

              40 BBS

              Repeat running x4

              40 good mornings

              Repeat running x3

              20 squats

              Repeat running x2

              10 merkins

              Repeat running x1

              End

              COT

              Q encouraged PAX to find people who are taking COVID-19 situation hard and find ways to support and encourage. Opportunities to serve aren’t going to fall in our laps with everyone stuck at home, but the needs are still real.

              Moleskin

              Stay on slack and stay engaged. Look for virtual workouts to be posted and post what you’re doing OYO to encourage others.

              News

              Maintain social distance, don’t travel, check CDC, WHO, Johns Hopkins for updates and guidance.

              Recent Backblasts

                Posted on

                Don’t go whistling Dixie on Missionary Ridge (see https://youtu.be/xhMZ961Hbcs if you want to hear the tune)

                QIC:  Peanuts

                Date: 01/16/2020

                PAX: Fissure; Jabooti; Fastlane; Lanyard; Early Bird; Evita; Homeschool; Misfire; Babel; Countdown; Spangled; Swisher; Swingset; Free Candy; VILA; 9 Volt; Lutefisk; Doodles; Mayhem; Gobbler (FNG); Fully Monty (FNG); Zipper (FNG)

                AO: RidgeCut

                Conditions

                I got a lot of problems with you people.

                COP

                SSH x 15 IC;

                Fwd Fold x 10 IC;

                Willie Mays Hays x 10 IC;

                LBAC x 10 IC, RLBAC x 10 IC, Shoulder Press x 10 IC, Moroccan Night Club x 10 IC

                Mosey to Church and do some Iron Chair

                The Thang

                Battle Above the Clouds
                Mosey over to the Hill. Pax pair up. Pax 1 bear crawls up the Hill in a zig zag fashion while Pax 2 does 15 Merkins & 15 LBCs. Upon Pax 2 completing the exercise they jailbreak to Pax 1 to relieve them and swap out.

                423 vs. 706 Civil War

                Divide up in groups of two and either join the North (423) or the South (706):

                423:

                Pax 1: 20 squats; 20 lunges; 20 Bonnie Blairs

                Pax 2: Hold Plank

                Rotate until you get to 423

                706:

                Pax 1: 25 Flutter Kicks; 25 Hello Dollys; 25 Reverse LBCs; 25 Leg Lifts

                Pax 2: Hold Al Gore

                Rotate until you get to 706

                Upon completion, rotate to the other area code (423 to 706/706 to 423).

                Finish the Thang with a 10 count followed by jail-breaking back up the Hill.

                COT

                Finished up with the Circle of Trust and Ball of Man.

                Moleskin

                First time I’ve ever seen an FNG bring an FNG – kudos to you Gobbler or maybe Full Monty. What came first the chicken or the egg?

                Recent Backblasts

                  Posted on

                  Slippery when wet

                  QIC:  Jazzy Jag

                  Date: 02/20/20

                  PAX: Iron Butt(RR), Dolly, SwipeRight, Lanyard, BM&E, Doodles, Jabooti

                  AO: RidgeCut

                  Conditions

                  Cold and rainy. This is becoming a theme…

                  COP

                  Mosey to light pole

                  SSH x 20 IC

                  Squat x 10 IC

                  LBAC x 15 IC

                  Reverse x 15 IC

                  Smurf jacks x 10 IC

                  Windmills x 10 IC

                  Moroccan night club x 15 IC

                  Overhead press x 15 IC

                  Monkey humpers x 10 IC

                  Merkins x 10 IC

                  Mosey around BX, up hill, to S Terrace. Sumo leg lifts at cars on S Terrace. Mosey to side street. Monkey humpers at people trying to go to work. We did not cause a crash.

                  The Thang

                  10 lines of flags the short way across soccer field – soccer field very slick
                  Suicides
                  Each set of suicides had a traveling exercise and a station exercise. Travel to first flag, one rep station exercise, run back. Travel to second flag, 2 reps station exercise, run back etc.

                  Bernie Sanders – Merkins

                  Bear Crawls – Squats

                  Karaoke – Mountain Climbers

                  SSHs – Good Mornings

                  End

                  COT

                  Q was recently impacted by suicide – family member of a church acquaintance. Reminder to all PAX to reach out to people you haven’t heard from in a while, support men in your communities as you can. Also, Q has the Suicide Hotline # 1-800-273-8255 saved in phone. You never know when you might encounter someone who needs more significant help than just an encouragement from a friend.

                  Moleskin

                  Slippery surfaces led to groin injury – Iron Butt is working it out – hope to see him recover quickly.

                  BM&E jumped out of the circle for a bit to help someone on S Terrace change a tire – nice work! They were confused why he did a burpee for every rotation of the tire iron.

                  News

                  Tuff Muff Saturday – check Slack

                  Recent Backblasts

                    Posted on

                    Gloom Mountain Burpees

                    QIC:  Fissure

                    Date: 01/30/2020

                    PAX: FNG-Tinkle, Lanyard, Jazzy Jag, Training Wheels, Evita, Peanuts, Doodles, Chavez, Swingset, Zipper

                    AO: RidgeCut

                    Conditions

                    Low 40s and clear

                    COP

                    SSH x 10 IC
                    Fwd Fold x 10 IC
                    Teapots x 6 IC each side
                    Iraqi tea time x 10 IC
                    SSH x 10 IC
                    Arm circles x 10 IC, reverse x 10 IC
                    SSH x 10 IC

                    The Thang

                    Gloom Mountain Burpees
                    Stumbled across this on twitter this week and swooned
                    – Mosey Burpees – Mosey from upper lot to lower lot then back with pitstops for 15 burpee sets – 75 total
                    – Thunderstruck – 5 minutes – 33 burpees
                    Chumbawamba (Tubthumping) – 5 minutes – 27 burpees
                    – Burpee sprint ladder – 10 burpees, sprint to line, 9 burpees, sprint back, etc etc – 55 burpees (modification was running back and forth)
                    – Uphill Crawl Bear then 5 burpees, Downhill bear crawl then 4 more, etc etc – 15 burpees (modification was running up and down the hill)
                    – Amrap burpees with only five minutes remaining. In a perfect world we’d have time for a 100 burpee set to finish for 305 total burpees.

                    Roughly half the group stayed on the burpee train completing ~220 burpees by 0615

                    COT

                    Tyran Mathieu had a solid tweet the other day:
                    Control your emotions doesn’t mean avoid your amotions. Feel that shit, understand that shit, just don’t lose your shit.

                    We discussed how men are prone to bottle up emotions and the negative that can result.

                    Moleskin

                    YHC returned from a week and a half off for a Disney vacation. Copious burpees is a grand way to return.

                    Our FNG arrived just a few minutes late and we didn’t realize he was a new guy until the COT. Welcome, Tinkle!

                    Recent Backblasts