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Corn in the USA by the “Boss” aka Sidekick

QIC: Sidekick

Date: 05/07/2019

PAX: Peanuts, Iron Butt, VSquared, Ducktales, The Count, Whoopi, Ascot, Candu, Wuznt me

AO: Boneyard

Conditions

58 and Perfecto

COP

SSH ICX20; Mercans ICX15; Forward Fold ICX12; Willie Mays Hays ICX12; Slow Squats ICX15; 3rd Grade Exercises ICX12; Slow Mercans ICX10; Burpee Bus X5; Little baby Arm Circles ICX12; Reverse ICX12; Morrocan Night Club ICX12

The Thang

Corn to Run

This is from our Black Ops in Collegedale.

Formed 3 teams of 3, one team had 4.  PAX #1 ran a lap around the Rec Center, PAX #2 lunged with the corn with the ultimate path of a lap around the Rec Center, PAX#3 knocked out 10 Mercans then mosey up to the Corn Lunger and Lunge with him, PAX #4 has 15 squats then mosey up to the corn lunger and lunge with him.

When PAX#1 completes his lap, he falls in line and knocks out his Mercans (or Squats for team with 4), PAX #3 takes the corn and lunges, PAX #2 hands off the corn and runs his lap.  

This continues until an entire lap around the Rec Center has been corn lunged.  Good Times

Once Complete we moved on to stage 2 of Corn in the USA

MeriCORN Challenge

2 PAX on the sidewalk with a partner.  Assume Mercan position.  Assisting PAX steadies the 40 lb bag of corn on your back.  MerCORN to failure.  I got 25.  Ascot stopped because the concrete below his hands complained.  Very impressive group of PAX.

Mosey the corn over to a convenient location.

Stage 3

If you are going to be the “Boss” you need some PIPES.  Pull ups it is

PAX rotate through the pull up bars for 4 reps, then a lap around the baseball field track.  Back for 3 reps, lap.  2 Reps, lap. 1 rep, lap.  Not finished – Pull ups to failure.  I got 5.  Again, Ascot had to stop to make us all feel better about ourselves.

Mosey to Flag for some Sidekick Mary.  LBC ICX15; Hello Dolly ICX15; and I’m spent, plus time is up

COT

Encouraged with the Prayer breakfast attendance.  Laces, Count, Duck and Wuznt me that I know of.  Glad to see the guys active in bettering our community

Moleskin

Not much MC this morning but plenty of encouragement between the PAX on these to Failure challenges.  Enjoyed leading you men this morning

News

Back for more Sidekick fun at the Lions Den tomorrow

Murph at the Dame on Memorial Day

Recent Backblasts

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    F3 101

    QIC: Sidekick

    Date: 05/10/2019

    PAX: Mrs. Baker, 9 Volt, Wuzntme, FNG-Woody

    AO: Collegedale

    Conditions

    68 and damp but no rain

    COP

    Disclaimer for the FNG and some brief description on what we were doing.

    SSH ICX20; Slow Squats ICX15; Willie Mays Hays ICX12; Mercans ICX10; Arm Circles ICX10; Reverse ICX10; Shoulder Press ICX10; Forward Fold ICX15

    Mosey to the PoPo Staion parking lot (Under Talladega Super Speedway)

    The Thang

    More of what F3 is about and what an FNG might see/do at an AO.

    4 Corners

    Corner 1 

    25 Squats OYO; Traveling Burpees to next

    Corner 2

    Mountain Climbers ICX20; Bernie Sanders to next

    Corner 3

    Wide Squats ICX12; Traveling Burpees to next

    Corner 4

    Seal Claps ICX20; Sprint back to Corner 1

    Mosey to the luscious turf behind the pavilion

    Dora

    Partner up. 

    Round 1

    Partner #1 will be doing Mercans; Partner 2 will run to the gravel road and back.  Switch. Repeat to 100 Mercans 

    Round 2

    Partner #1 will be doing squats; Partner 2 will be running a lap around the awesome structure of glass and wood.  Switch.  Repeat to 250 squats.

    Mosey back to the flag for a little intro to Mary

    Pretzel crunch ICX10 per side; Dying cockroach ICX12; Hello Dolly ICX15; and no FNG is truly ready until… Pickle Pounders ICX15 with eye contact.

    Time

    COT

    We talked alot about what F3 is and why it is awesome.  Talked about the other AOs, future for Collegedale and it proximity to the Battery and Beast Ridge. Hint Hint

    Moleskin

    Welcome Woody.  We had a hard time naming Woody because nobody wants to be too mean but not too nice either.  Michigan guy, so we went with Woody for Woody Hayes, OSU legend.  It was not because he showed up to the workout a bit excited, despite what rumors may come out.

    News

    Murph at the Dame on Memorial Day

    Recent Backblasts

      Posted on

      This Back Blast will Self Destruct in T Minus 10…

      QIC: Co-Q (Threeskin, Sidekick)

      Date: 04/26/2019

      PAX: Peanuts, Mrs. Baker, Wuznt’ Me, Fast Lane, Threeskin, Sidekick

      AO: Collegedale

      Conditions

      61 and Raining – ish

      COP

      We warmed up sufficiently with a round robin pick yo poison

      The Thang

      Incorporated the 40 lb bags of Deer Corn this morning with a Dora of Incline Curb Mercans, Corn bag squats and a lap around the Stripper Mall.  Two teams of 3.

      Round 2 was not really a Dora.  Still two teams of 3, all 3 members lunging forward, one with the corn on their back.  We went about 20 yds, then switched the corn to a second teammate who lunged with the corn until the last corn toter ran a lap around the stripper mall.  Then handed off to the third member, second member ran his lap, etc.  Did this until we lapped the Stripper mall with lunges.  Kind of like a corn totin lungin injun run.

      Mosey across Talladega super speedway to the playground and mixed in some lat rows, swing assisted knee pull in ab exercises, pushes ups on Mr. Hanky the Christmas Poo.  Mosey back to the flag for some pretzel crunches.  Time

      COT

      Talked today about laying out the plan for the AO.  Looks like we will focus on Fridays for now, evaluate as it grows.  TWSS

      Moleskin

      Good time had by all today.  Nice to be back at it after 3 days off.  Whoever that was that called Monkey Humpers, we will be talking tomorrow.

      News

      Non ya.  This is Black Ops Baby

      Recent Backblasts

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        Papa Needs a New Boat

        QIC: Sidekick

        Date: 04/15/2019

        PAX: Iron Butt (Respect X2), Sunburn (Respect), Peanuts, Early Bird, Threeskin, She Shed, Fastlane, PCH (nomad), Ripstick (nomad)

        AO: Beast Ridge

        Conditions

        42 degrees and clear.  Thought we were done with this cold crap.

        COP

        3rd Grade Exercises ICX12; Forward Fold ICX12; SSH ICX30; Right over left ICX8; Left over right ICX8; Slow Squats ICX15; Little Baby Arm Circles – Reverse – Cherry Pickers – Morrocan night Clubs – All ICX10; Willie Mays Hays ICX12

        The Thang

        Papa Needs a new Boat!

        Only two places to get one and Cabelas is a little far and traffic on 75 was a little heavy.  So Bass Pro here we come!

        Mosey to the big parking lot – Mercans ICX15; Mosey to Fastlane’s Love Shack – Super Dips ICX15; Dercans ICX10; Mosey to the top of the hill – LBC ICX15; Reverse Pickle Pounders (Pickle Pointers) ICX15; Mosey to the front of Bass Pro – SSH ICX15; Mosey around Bass Pro to the back entrance – 8 Count Body builders ICX5; Mosey to Fastlane’s Love Shack – which turned into a sprint across the bridge and loop back to the 6, then to the shack – Bent over Rows with tables – ICX10; Super Dips ICX10; Mosey to the big lot – Eye Contact Pickle Pounders – ICX15; Mosey back to the flag. Time.  2.8 Miles in total

        COT

        Going the Extra Mile

        We are all decent humans.  We would’nt fit in F3 if we were not.  Going the extra mile means being more than that.  Doing what we can to improve the lives of those around us is important.  For some of us (insert me here) this is difficult because I am generally intolerant of other people on principle.  SO I have to think about these things and be conscious about it.  Others are by general nature great caring people.  I strive to do better in this area. 

        Moleskin

        Lots of talk today about Rock Hill and what our visitors can do while in town.  Hope to see them this week at other AOs.  Good guy bringing his kid up right.  I did have a thought as we ran by the Pontoons.  The little one on the end reminded me of the Count standing next to Dirk, which took me to the comment about Dirk carrying the Count in a Baby Bjorn.  That never gets old.

        News

        Game day Saturday!!!  Kick ball.  Yes!!

        Recent Backblasts

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          Sky’s Out All Hanging Out – Boneyard Style

          QIC: Sidekick

          Date: 04/09/2019

          PAX: Candu, Threeskin, Mr. Clean, Prosciutto, V Squared, Iron Butt (Respect X2), Roadhouse (Respect X2), The Count (Respect X2), DuckTales, Sunburn (Respect), Pink Eye, Whoopi, Peanuts, FNG-Ascot, FNG-Dollywood (Nomad)

          AO: Boneyard

          Conditions

          62 and Gloomy, Occasional sprinkle

          COP

          SSH ICX35; Forward fold; Third Grade Exercises IC X12; SSH IC X20; Right over Left; Left over Right; Mercans ICX15; Slow Count Squats ICX15; Monkey Humpers ICX10; Pickle Pounders IC X12; Mosey to the Tennis Courts

          The Thang

          Body by Sidekick

          We started off with Lunges up the hill to the courts.

          4 corners on the courts:

          Insert Bus Burpees here – 5 burpees for a passing bus

          Corner 1 – Seal Claps ICX15, traveling Burpees to Corner 2

          Corner 2 – Slow Squats ICX15, Shuffle Squats to Corner 3

          Corner 3 – Mercans 20 OYO, Traveling Burpees to Corner 4

          Corner 4 – Reach Around ICX20, Suffle Squats to Corner 1

          Audibled to the parking lot in interest of Pax Safety – Slippage, see Moleskin

          4 Corners in the Lot

          Corner 1 – Mercans 20 OYO; Traveling Burpees to Corner 2

          Corner 2 – Nancy Kerrigans ICX10 each leg; Lunge to Corner 3

          Corner 3 – Wall Sit ICX25; traveling Burpees to Corner 4

          Corner 4 – Calf Raises ICX15; Lunges to Corner 1

          Mosey to Wall – Ircans Slow IC X15

          Willie Mays Hays ICX15

          Fast mosey to the Pit – Pull ups/Incline Pull ups (because we can) – sets of 10 and 8

          Dercans ICX15 on the apparatus of your choice

          Mosey to Flag – Time

          COT

          Dedication and Commitment are hard in our society today.  Dedication and commitment to F3 is easy, we need to be there and spread the word

          Moleskin

          Lots of chatter today.  Courts were too slippery – That’s what she said

          My new favorite TWSS of all time – I called Dercans and to find an apparatus, I believe it was Ducktles who uttered Thats what she said.  Classic.

          Lots of talk about how we were out drawing and out working hill city regardless of what their count or work level was.  I admire that attitude, facts are optional

          News

          Prayers for Clean’s appt today.  Get out to some new AOs this week where you can

          Recent Backblasts

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            Collegedale Convergence

            QIC: Co-Q (Sidekick, The Count, Whittler)

            Date: 03/30/2019

            PAX: FNG-Madoff, Bubbles (Respect), Candu, FNG-Smokey, Cowbell, FNG-Bernie, Ducktales, Early Bird, Fastlane, Fissure, Frasier, Geek Squad, Goose, Hasbro, FNG-Erlanger, Iron Butt (Respect), Jabooti, Magnum, FNG-Gooder, Moneyball, Mongo, Mrs. Baker (Respect), Mustang, FNG-Mayhem, FNG-POS, Peanuts, Prosciutto, Rug Doctor (Respect), She Shed, Sidekick, Sidewinder (Respect), Skitch, Snooze Button, Snowflake, Sunburn (Respect), The Count (Respect), Threeskin, Truck-Yeah, Venus, Vila, Whittler, WuzntMe

            AO: Hacksaw

            Conditions

            Perfect Convergence Weather

            COP

            Disclaimer delivered while planking
            Forward rest (Plank) x 10 IC
            Mtn Climbers x 10 IC
            ST Merkins x 10 IC
            SSH x 12 IC
            Imperial Walker x 10 IC
            ST Squats x 12 IC
            SSH x 12 IC

            The Thang

            PAX divided into three groups, each containing a fair number of FNGs

            Prescription for Pain
            After meeting at the Combat Medic statue, PAX were each given a prescription with a specified “dose” of an exercise.  Short mosey between the stars as we advanced.  The exercises were cumulative i.e. 1 then 1 and 2 then 1, 2, and 3, etc.

            1 – 8 count Body builder

            2 – Alternating shoulder taps

            3 – burpees

            4 – 4 count flutter kicks

            5 – merkins

            6 – Froggy squats

            7 – 4 count LBCs

            8 – imperial walkers

            9 – 4 count SSH

            10 – squats

            Field Of Dreams (Q-TheCount)

            It’s the start of Baseball Season, so AO for Field Of Dreams was set up like the infield on a Baseball Field.  

            PAX counted off by fours and each proceeded to corresponding work station (Base) for start of circuit.

            First Base – (Squats / Lunges)

            Second Base – (Merkins / Plank Jacks)

            Third Base – (LBC’s / Flutter Kicks)

            Home Plate – Burpees

            All rotation controlled by PAX at Home Plate doing Burpees.  Once PAX complete 10 Burpees they sound off to All PAX “ROTATE”, where all PAX AYG to next base.  Home moves to First Base, First Base to Second Base, Second Base to Third Base, and Third Base to Home Plate. 

            At each Base PAX will perform AMRAP of one of the exercises at that location.  They will alternate the exercises on each rotation through that base. 

            Goal is to complete as many rotations around the bases as possible (at least 3-4) in allotted time.

            Across the Hacksaw Bridge (Q – Sidekick)

            *Divide into groups of three and line up:

            Pax 1: Sprint to third tree
            Pax 2: Overhead presses until sprinter returns
            Pax 3: Plank until sprinter returns

            *Last place team 5 burpees, next to last 4 burpees, next 3 burpees, and so on… winner = 0 burpees.

            Pax pair up in 2’s for a Dora: 150 merkins

            Mary: threeskin

            Good Mornings IC x 10 Slow
            Suitcase Crunches IC x 10 Single Count
            LBCs IC x 20
            Pickle Pointers IC x 10  >  One Leg IC x 8  >  Other Leg IC x 8
            Freddie Mercury IC x 10
            Pretzel Crunch IC x 10 Each Leg
            Plank Slow Count
            Pickle Pounders IC x 10
            Plank Slow Count
            Child’s Pose
            Forward Fold Silent Count

             

            COT

            We’re a group of leaders. 
            F3 stands for Fitness, Fellowship of Faith.  Our mission is plant, grow and serve small workout groups for the invigoration of male community leadership. 
            Our core principles are 1) free of charge 2) open to all men 3) workout outside rain or shine, heat or cold 4) leaders rotate and are not professionals or certified trainers 5) end in a circle of trust. 
            Get a copy of Freed to Lead and you’ll read about how Fitness is the magnet that attracts guys to F3 in the first place.  Fellowship is the glue that holds it all together and Faith is the dynamite that starts to effect change in and around all of us.  F3 is open to men of all faiths.
            We’re here today to spark growth in the Ooltewah/Collegedale area!

            Moleskin

            Multiple jokes about keeping the prescriptions and changing them to Cialis

            The Count reportedly pitched a tent upon seeing the flags

            If you’re a Q and aren’t sure how to use the FNG User form – learn to delegate  (Prosciutto)

            News

             

            Recent Backblasts

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              4 Wrinkly Corners

              QIC: Sidekick

              Date: 03/25/2019

              PAX: Best in Show, Early bird, Fast lane, Peanuts

              AO: Beast Ridge

              Conditions

              57 degrees and overcast, but no rain

              The Disclaimer

              This is F3.  Push yourself but modify where necessary.  I am not a professional.  We will assist you should you be injured

               

              COP

              SSH ICX15; 3rd Grade Exercises ICX10; SSH ICX15; Willie Mays Hays ICX12; SSH ICX15; Right over left hanging stretch; Left Over Right Hanging Stretch; Little Baby Arm circles ICX10; Reverse ICX10; Seal Claps ICX10; Cherry Pickers ICX10; SSH ICX15; Squats ICX20

              Mosey to the Soccer Field

              The Thang

              4 Wrinkly Corners (4 Corners with a couple of Wrinkles)

               

              Corner 1 – 30 Mountain Climbers OYO

              Sprint the Short side of the field

              Corner 2 – 20 Mercans

              Wrinkle # 1 – Hill Climb – All PAX assume Plank and hold; Q calls first PAX who bear crawls up hill and performs 15 LBC; Calls 2nd PAX who repeats; Calls next PAX and so on until all are at the top

              Jog the long side

              Corner 3 – 20 squats

              Sprint the short side of the field

              Corner 4 – 20 SSH IC

              Wrinkle # 2 – Box Jumping Burpees – Start at one end on the bleachers; Box jump to the top; Box Jump down with a deep squat in the landing on each jump.  Once back to the ground, 3 traveling burpees down the long side of the field.  back to the box jumps up the bleachers.  Repeat this until all PAX are past all of the bleachers.

              Rinse and Repeat with a few mods

              Corner 1 – 20 Plank jacks

              Sprint to Corner 2

              Corner 2 – 20 Mercans

              Repeat Wrinkle #1 but with 10 Short Pickle Pounders in honor of our Wonton

              Jog to Corner 3

              Corner 3 – 15 Squat Jumps

              Sprint to Corner 4

              Corner 4 – 20 SSH IC

              20 Ircans IC on belachers, box jump to the top

              Mosey to flag

              Time

              COT

              Express Appreciation to those who support the crew at the Beast and ask for continued support at the boneyard on Tuesdays and with the Convergence on Saturday in Ooltewah.  Spread F3

              Moleskin

              Everybody loved the traveling burpees and box jumps.  Blamed it on my aspirations to be Bodie Miller

              News

              Boneyard launch on tuesday.  Convergence in Ooltewah on Saturday

              Recent Backblasts

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                Canton Crew

                 

                QIC: F3 Cherokee
                Date: 02/02/2019
                PAX: The Count, Geek Squad, Jabooti, Steam Engine, Sidekick
                AO: F3 Cherokee

                Conditions

                Cold and Clear

                The Disclaimer

                It was disclaimed but when your circle up is 1/4 mile wide, its hard to hear

                COP

                We warmed up

                The Thang

                5 stations of varying pain.
                Log lifting – Mucho pain
                Trail Run – Easy stuff
                100 burpees in 10 minutes with some slight runnning at cones – Moderate Pain
                Burpee/silent count/jumping over your partner – looked painful but I didn’t get to that station
                Dora – Looked rather mundane with lunges and box jumps for traveling – Minor pain

                COT

                 

                Moleskin

                Big group of guys.  135-145 participated.  We had a great time and it was well done.  Free Chick – fil – a to boo.  Speaker was awesome.

                News

                 
                 

                Posted on

                4 Corners with a hill to boot

                QIC: Sidekick
                Date: 02/04/2019
                PAX: Fastlane, Threeskin
                AO: Beast Ridge

                Conditions

                41 Degrees, foggy. Epitome of the Gloom

                The Disclaimer

                These guys know the drill

                COP

                SSH ICX20; Forward Fold ICX15; Little Baby Arm Circles ICX10, Reverse ICX10, Seal Claps ICX10, Shoulder press ICX10; Cotton Pickers ICX10; Willie Mays hays ICX15; Mosey to Soccer Field

                The Thang

                Started off with a Ladder up the bleachers – Ircans X10, Dips X10, Box jumps X10; Move up a step, Repeat.  Repeat a total of 5 sets as we move to the top of the bleachers.
                Now to the Soccer Pitch (field for you non-cultured soccer newbs)
                Indian Run for a full lap around the field, tough with 3 guys but we can handle it
                4 Corners
                Sprint the short sides and mosey the long sides.
                Corner 1 – 25 Mercans
                Corner 2 – 40 Squats
                Corner 3 – 40 LBC
                Corner 4 – 10 Burpees
                Repeat for round 2, but wait….
                Insert the hill at corner 1
                All 3 PAX hold plank – Q calls first name, PAX bear crawls to the top and performs 10 reps.  Calls 2nd name, PAX bear crawls up and performs 10 reps.  Calls remaining PAX.  All PAX hold plank unless bear crawling or performing reps.  Once complete, back to the bottom to repeat round 2.
                Round 1 – 10 Mercans
                Round 2 – 10 Diamond Mercans
                Round 3 – 10 Pickle Pounders
                Finish Round 2 of the 4 corners
                Mosey back to the Flag

                COT

                Discussed as a group how we can boost up the Beast.  The 3 of us are three even when the creek rises.  We will grow it.

                Moleskin

                It got pretty crowded out there with the large turn out but the Beast is a big place.  it was nice to be back on the soccer field after a 4 month hiatus due to the field looking like a South Georgia Mud Bog.  To his credit Threeskin didn’t even mention his Patriots winning another F’n superbowl.

                News

                Good week for F3 weather wise.  take advantage.
                 

                Posted on

                The Escalator

                QIC: Sidekick
                Date: 01/24/2019
                PAX: Back Pew, Care Bear, the Count, Dirk, Ducktales, Fabio, Fissure, Flemish, Free Candy, Hobo, Iron butt, Roadhouse, Skitch, Sunburn, Sundance, Venus, Vsquared
                AO: Hill City

                Conditions

                36 degrees and gloomy.  Wind Chill was a factor indeed.

                The Disclaimer

                You are here because you want to get better.  Push yourself and modify where needed.  Support one another

                COP

                Mosey to the Great hall
                SSH IC X25; Good Mornings IC X10; 3rd Grade Exercises IC X12; SSH IC X20; Baby Arm Circles IC X10; Reverse IC X12; Shoulder Press IC X15; Forward fold to plank to up dog to pike to forward fold; SSH IC X20; Reach Around IC X15; Mosey to Mt Madoriyama

                The Thang

                The Escalator
                Round 1
                Start at the bottom of the “planter tiers”, Box jump to the top; 15 Dercans; Bear crawl half way up the Mt; Sprint second half to top; 15 Big Boys; Mosey down.
                Round 2
                Start at the bottom of the “planter tiers”, Box jump to the top; 20 Dercans; Bear crawl half way up the Mt; Sprint second half to top; 20 Big Boys; Mosey down.
                Round 3
                Start at the bottom of the “planter tiers”, Step ups one per leg on each step and 5 dips per step; move up one step and repeat to the top; 15 Dercans; Bear crawl half way up the Mt; Sprint second half to top; 15 Big Boys; Mosey down.
                Mosey to the bridge base and grab a BIG rock
                Curls with rock IC X10; Military Press with rock IC X10; Bent over rows with rock IC X10; On your 6 – Bench press with rock IC X15; LBC with rock IC X10; Back up – Squats with rock IC X15;
                Mosey to rhino
                LBC IC X15; Flutter kicks IC X15; Reverse Pickle Pounders IC X15
                Time

                COT

                Theme for the day is to Escalate.  We have growth goals for 2019 with a retention chaser.  We need to escalate our commitment to F3 and spread the good word with the sad clowns that need and even those that think they don’t.  Our commitment makes the difference.

                Moleskin

                Workout started off rough for YHC.  On the Mosey to the Mt. as I passed the Grassy Knoll, a lone gunman sent a round with devastating accuracy through my big toe and I went down.  Knees are scabbed up like Rupaul’s but I will survive.  Glad I took Fissure’s advice and wore gloves so I could save my delicate hands.  Mumble chatter was light but there was a statement about “get the count up” which lead to a discussion about what she said and Cialis and solo bath tubs, but I digress.  Enjoyed leading you men this morning. 

                News

                Land Fill and Battery this weekend.  be present!