Smackdown – Page 4 – F3 Chattanooga

June 30, 2020

What goes up, must come down

QIC: Holy Kiss

Date: 06/30/2020

PAX: Prosciutto, Whittler, Pomade, Burrito, Bumble Bee, Truck Stop, Gusher, Red Raider, Recycle, Hambone, Afterbirth, Pound Dog, FNG-Old School

AO: Smackdown

Conditions

Muggy 70 something with a nice cool wet field

COP

Warm up lap around track

SSH X25, Little Baby Arm Circles X15 and reverse X15, Seal Claps X15, Overhead Press X15, Willy Mays Hays X10, Imperial Walkers X10, SSH X25, Third Grade Exercise X15

The Thang

4 Corner Escalator

Corner 1

5 Burpees OYO, hold plank for 6

Corner 2:

5 Burpees, 15 Merkins OYO, hold plank for 6

Corner 3:

5 Burpees, 15 Merkins OYO, 25 Squats, hold plank for 6

Corner 4:

5 Burpees, 15 Merkins OYO, 25 Squats, 35 block press, hold plank for 6

Corner 4: And back down….

5 Burpees, 15 Merkins OYO, 25 Squats, 35 block press, hold plank for 6

Corner 3:

5 Burpees, 15 Merkins OYO, 25 Squats, hold plank for 6

Corner 2:

5 Burpees, 15 Merkins OYO, hold plank for 6

Corner 1

5 Burpees OYO, hold plank for 6

Stairway to Seven

On bleachers: 1 Incline Merkin, Box Jump to top, 6 squats, Box Jump Down… 2 Incline Merkins, Box Jump to top, 5 Squats, Box Jump Down… so an and so forth until 6 incline merkins at bottom and 1 squat at top

Slow Tempo Dips on Bleachers…I think I will officially name these STDs

4 Count Exercise In cadence.. Down on 1 hold… up on 2 hold, down on 3 hold, up on 4.. X7

Johnny Cash / Ring of Merkin

PAX hold plank in circle.. 1 merkin up to 5 reps

COT

“The ultimate measure of a man is not where he stands in moments of comfort and convenience, but where he stands in times of challenge and controversy” -MLK Jr.

Moleskin

Recent Backblasts

June 9, 2020

#Smackdown AMRAP’n

QIC: Recycle

Date: 06/09/2020

PAX: Prosciutto, Hambone, Afterbirth, Bumblebee, Pomade, Laces Out (RESPECT), The Count (RESPECT RESPECT), Holy Kiss, Red Raider, Truck Stop, Pediasure, Pound Dog

AO: Smackdown

Conditions

72 degrees, little foggy, light drizzle but not enough to keep Pomade at home

COP

1 Lap Mosey
SSH x15 IC
FF x10 IC
WMH x10 IC
TGE x10 IC
LBAC x10 IC
Rev x10 IC
OC x10 IC
SSH x15 IC

The Thang

PAX count off into three groups

Three stations: East goalpost, moseyers (those who mosey? those doing the moseying?), and West goalpost

PAX AMRAP three rounds of CPRs at East goalpost and three rounds of manmaker merkins at West goalpost with a nice 120 yard coupon mosey in between. Flapjack when moseyers reach your station.

Next three rounds, PAX AMRAP 8 count bodybuilders at East goalpost and Lion Kings at West goalpost. Flapjacking again with those doing the moseying.

Mary:
Hello Dollys x10 IC
Flutter kicks x10 IC
Rocky IVs x10 IC
Sweat Angels x10 IC
Freddie Mercurys x10 IC
LBCs x15 OYO

TIME

COT

QIC shared F3 Nation’s “statement” that was released this past weekend.

Highlights: F3 has 5 core principles; the 2nd is F3 workouts are open to ALL men. We are not virtue signalers, we are DOERS. HIMs have a great opportunity in our society’s current leadership famine to step up by showing grace, mercy and love to others regardless if they share your same beliefs or not.

Be a uniter!

Moleskin

Playlist: Stone Temple Pilots, Stereo MCs, Warren G, Alice In Chains, Eve 6, Black Crowes (just like 1994)

The mumble chatter started strong even with Burrito absent, but died out about halfway through The Thang. It was replaced with grunts and plenty of pain noises.

Red Raider looks majestic sprinting with a coupon!

News

TWO #smackdown VQs next week! Hambone on Tuesday 6/16 and Pediasure on Thursday 6/18. Get those HCs in now!

July 4th Convergence at the #battlefield AO. 0700.

Recent Backblasts

May 28, 2020

Steam Engine Meets SmackDown

QIC: Steam Engine

Date: 05/28/2020

PAX: Burrito, Recycle, Hambone, Blue, Pediasure, Prosciutto, Afterbirth, Dundee, Bumblebee, NordicTrack, Laces Out, Ashley Madison, Snatch

AO: SmackDown

Conditions: Rain stopped and Sky Q blessed us with a cool 68 degree morning

COP:

Burpees OYO 10x

Alternating Toe Taps IC 10x

Imperial Walkers IC 10x

Windmill IC 10x

4th Grade Exercise IC 10x

Squat IC 10x

SSH IC 10x

Mosey to end of bleachers

Thang: Series of exercises performed starting one end of the bleachers and going towards the opposite end

Burpees OYO 5x

High Knees down Hold Al Gore IC 10x High Knee back

Burpees OYO 5x

Butt Kickers down Hold Al Gore IC 10x Butt Kickers back

Burpees OYO 5x

Forward Lunge down Hold Al Gore IC 10x Forward Lunge back

Burpees OYO 5x

Backwards Lunge down Hold Al Gore IC 10x Backwards Lunge back

Burpees OYO 5x

Bear Crawl down Hold Al Gore IC 10x Bear Crawl back

Burpees OYO 5x

Backwards Bear down Hold Al Gore IC 10x Backwards bear back

Mosey to end zone and circle up

Shoulder Blaster:

Little Baby Arm Circles IC 10x

Reverse Little Baby Arm Circles IC 10x

Moroccan Night Club IC 10x

Chinook IC 10x

Reverse Chinook IC 10x

Big Baby Arm Circles IC 10x

Reverse Big Baby Arm Circles IC 10x

Overhead Clap IC 10x

Seal Clap IC 10x

Planks:

Alternating Shoulder Taps IC 10x

Right Hand Annie IC 10x

Left Hand Annie IC 10x

Plank Jacks IC 10x

Plank March IC 10x

Mosey to Flag for Mary

LBC IC 10x

RBC IC 10x

Flutter Kick IC 10x

Hello Dolly IC 10x

Rosalita IC 10x

Big Boy Sit Ups OYO 10x

Freddy Mercury IC 15x (Selected by Laces Out)

Burrito Special (Buritto selected last Mary exercise)

Time

Count-O-Rama

Name-O-Rama

News: Check Slack for updates

WOD: Read book titled The Talent Code and talks if talent exist. Broken down talent can be summed up to someone who is passionate about something that they are willing to make sacrifices and work hard to be successful. We say Tom Brady is talented but if that was true why was he not drafted in the first two rounds of the NFL draft. Once drafted Brady put in countless hours working out, watching film, and perfecting his craft. So in a way talent doesn’t exist. I will use Ohms as an example. Some might say he’s a talented runner but I witnessed him starting his running journey. I’ve seen the hard work he has put into running and his commitment to become that talented runner we see now. But it wasn’t done over night it was a process.

May 23, 2020

Filthy 400

QIC: Mr. Clean

Date: 05/14/2020

PAX: Burrito, Hambone, Recycle, Pediasure, U-Haul, Pomade, Holy Kiss, Ashley Madison, FNG-Lady Gaga, Friar Tuck, Gusher, Glamper

AO: Smackdown

Conditions

A slight chill.

COP

21’s SSH

Shoulder Blaster

BAC
Reverse BAC
MNC
Cherry Pickers
Overhead Claps
Seal Claps
Ray Lewis
Front Raises

Forward Fold

The Thang

This is inspired by a workout done with my football players. Modify as necessary.
Filthy 400

Curls X50

Merkins X50

Bent Over Rows X50

Squat Jumps X50

BBSU X50

Tricep Extensions X50

Monkey Humpers X50

Shoulder Press X50

5 Burpees. Run a Lap. (Under 2 mins) Repeat 3 more times.

COT

Leadership, frankly, is easy to talk about. Many people have thoughts and perspectives about the topic. People make money speaking of the topic, but often times a certain element is missing.

Sacrifice: leadership requires sacrifice. Plain and simple. Sacrifice family time for upward mobility in career. Sacrifice upward mobility in career for more family time. Sacrifice rest to gain more of both.

Lest we forget that is the key element in any leadership discussion. So, what are you willing to ACTUALLY sacrifice to be a great leader.

Moleskin

I wanted to run more, so I just did less reps — Burrito

Are those pull-up bars? THOSE ARE PULL-UP BARS! SCOTT, SMACKDOWN HAS PULL-UP BARS — Recycle, Hambone, and Mr. Clean

News

Memorial Day Murph. The Hot Dame at 0700.

(Chickamauga Dam Day Use Area)

Recent Backblasts

May 21, 2020

B.O.S. – Bombs Over Smackdown

QIC: Recycle

Date: 05/21/2020

PAX: Burrito, Prosciutto, Oil Can, Lady Gaga, Pediasure, Money Ball, Blindside, Gusher, Hambone, Afterbirth, Booger, Red Raider, John Doe, Dundee, Nordictrack, Gusher, Laces Out (RESPECT), Pomade, Ashley Madison, FNG-Pound Dog

AO: Smackdown

Conditions

54 degrees, cloudy, grass still wet from previous day’s rain

COP

1 lap mosey
SSHx15
FFx10
WMHx10
TGEx15
LBACx10
Reverse x10
OSPx10
SSHx15(?)

The Thang

Bombs Over Smackdown

PAX partner up in pairs (no touching!)

B – Burpees x 100
O – Overhead Claps x 150
M – Merkins x 200
B – Big Boy Situps x 250
S – Squats x 300

All PAX start on home sideline. 1 PAX does reps, 1 PAX moseys to visitor sideline and back, flapjack, continue until total is reached. If PAX finish before others, jump in with a different group so all PAX finish together.

Cool down:

Thunderstruck

All PAX hold high plank while listening to AC/DC’s Thunderstruck. Every time PAX hear the word thunder, do a merkin.

COT

I started posting with F3 to help me manage my post traumatic stress and I have been blessed with the support I have received over the last two and a half months. It has been a godsend for my mental health as well as my physical well being. I did not realize how much I missed suffering together with men since I left the Marine Corps!

This Memorial Day I will be remembering Willie Furmon. Willie lost his battle with his demons 93 days ago and it was the loss of him that really pushed me to take the plunge and start posting with F3. Willie was a near perfect model Marine who was loved and respected by everyone who served with him. I was privileged to lead him as a section chief and platoon sergeant and I loved him like a little brother.

Moleskin

Take a guess at how many side straddle hops we ended our warmup with. Burrito lost count but continued counting….loudly! 15? 18? 26? I have no idea, but neither does Burrito!

Playlist: Outkast, Pearl Jam, Stone Temple Pilots, Alice In Chains

Laces Out’s daughter is getting married this weekend! She is marrying an Army soldier, but we won’t hold that against her. Congratulations Laces Out and family!

Recent Backblasts

May 19, 2020

Group Punishment

QIC: Holy Kiss

Date: 05/19/2020

PAX: Pomade, Burrito, Pediasure, Bumble Bee, Gusher, Recycle, Hambone, Dundee, Afterbirth, Lady Gaga, Laces Out, Uhaul, FNG – Red Raider, FNG – NordicTrac, FNG – Booger

AO: Smackdown

Conditions

It was a humid and wet 57 degrees… The perfect gloom.

COP

Warm up lap around track

SSH X 20, Little Baby Arm Circles X 15 and reverse X 15, Seal Claps X 15, Overhead Claps X 15, Willy Mays Hays X 10, Imperial Walkers X 10, SSH X 15

The Thang

7 of Diamonds

Round 1 (Arms)
Station 1: Merkins X7 and Bernie Sanders to Station 2

Station 2: Worst Merkin Ever X7 and Bernie Sanders to Station 3

Station 3: ATM X 7 (Alternating Shoulder Taps, Tempo Merkins, Fast Merkins 4 count in cadence) and Bernie Sanders to Station 4

Station 4: CPRs X7 (Block Curl, Block Press, Block Tricep Raise) and mosey to Station 1

Round 2 (Legs)

Station 1: Lunges X 14 (each leg) and mosey to Station 2

Station 2: Box Jump Bleachers X 14 and mosey to Station 3

Station 3: Burpees X 14 and mosey to Station 4

Station 4: No Surrender with Coupon X 14 and Bernie Sanders to Station 1

Round 3 (Abs)

Station 1: LBCs X 21 (4 count in cadence) and Bernie Sanders to Station 2

Station 2: Flutter Kicks X 21 (4 count in cadence) and Bernie Sanders to Station 3

Station 3: V- Ups X 21 OYO and Bernie Sanders to Station 4

Station 4: American Hammer with Coupon X 21 each side and mosey to Station 1

Round 4 (Group Punishment)

Station 1: Burpees X 28

Station 2: Worst Merkin Ever- as many as possible in 90 seconds

COT

A word about fear. Our country and way of life seemed to be flipped upside down out of nowhere due to Covid-19. How did everything change and become so polarized so quickly. My conclusion is fear. The media uses fear to capture every second of our attention and push their message. The government is using fear as means of control and pushing through their agenda. We as individuals are fearful of the virus and the unknowns of what is to happen. Fear is the most powerful tool of control and easily overtakes our logical thought progression.

As Christians, God created us not with a spirit of fear but of power, love, and a sound mind. – 2 Timothy 1:7

Moleskin

Recent Backblasts

March 20, 2020

A Ring for each Finger (Since we are on Signal and everyone has excessive Jewelry)

QIC: Sidekick

Date: 03/19/2020

PAX: Hambone, Recycle, Pediasure, FNG – Ashley Madison, FNG – Truck Stop, Whittler, Burrito, Wake, Holy Kiss

AO: Smackdown

Conditions

Warm and Wet like……

COP

SSH ICX25; THIRD GRADE EXERCISE ICX12; FORWARD FOLD ICX10; MERCANS ICX12; SLOW SQUATS ICX15; SEAL CLAPS ICX12; SSH ICX15

The Thang

So Chattanooga got some national press with the Colvin bros and their extortion attempts on the general public. So today we are doing the Five Finger Discount, only since it is on Signal MTN, home of the wealthiest homeys ever, we are referring to rings for fingers

Series of 5 Exercises – Burpee – Mercan – Squat – Plank Jack – Big Boy Sit Ups

Start of with reps of 1 Burpee – 2 Mercans – 3 Squats – 4 Plank Jacks – 5 Big Boys

Run to the tractor and back. This was about 60 yards each way I would guess.

Next Round was 2-3-4-5-6, then run. This was repeated up to round 10 with 10-11-12-13-14.

After Round 5 we executed a flawlessly socially distanced indian run around the track for a break. We were so excellent at this, we did it again after round 10

We then needed to end on a bonus round so we jumped to 15-16-17-18-19.

Had a little time left so knocked out some Dying Cockroach ICX12 and some LBC ICX15

COT

Today we talked about the suspension fo workouts due to Covid 19. We talked about the process of the decision and what it means. Sorry to the 2 new guys but I am sure they will be back out after the short (hopefully) break.

Moleskin

So Ashley Madison (FNG) pretty much smoked us all today. I tried to keep up and stayed close but he is pretty quick on those Burpees. Burrito made more “Friends” today as he accused the other PAX of shorting their reps to get ahead of him.

News

Workouts now suspended for two weeks. Hope to reboot on 3/30.

Recent Backblasts

March 12, 2020

If BURPEES Are Your MO (Smackdown – 03/10)

QIC: John Doe

Date: 03/10/2020

PAX: Burrito, Ducktales, Friar Tuck (Respect), FreeTime, Gusher, Hambone, Laces Out (Respect), Pediasure, Prosciutto, Recycle, Whittler

AO: Smackdown

Conditions

Pleasantly warm day on top of the mountain, with some fairly steady drizzle and a little bit of wind

COP

Mosey around the track; SSH (IC) – 25; Forward Fold (IC) -10; Third Grade Exercises (IC) -10; Willie Mays Hays (IC) – 10; SSH (IC) – 25

The Thang

[Comments]
Mountain Climb the Apocalypse
Lined up across the width of the field and did a version of Burpee Apocalypse:

1 min of Mtn Climbers – Sprint 50yds – 10 Burpees – Jog back 50yds

1 min Mtn Climbers – Sprint 50yds – 9 Burpees – Jog back 50yds

1 Min Mtn Climbers – Sprint 50 yds – 8 Burpees – Jog back 50yds

….Continue this pattern until the last set is….

1 Min Mtn Climbers – Sprint 50yds – 1 Burpee – Jog back 50 yds

Had Stations set up from there:

Station 1 – Air Squats (1 minute)

Station 2 – Side Straddle Hops (1 minute)

Station 3 – Apolo Ohnos (1 minute)

Station 4 – Bonnie Blairs (1 minute)

Station 5 – Toe Merkins (1 Minute)

Closed with Duck, Duck…Burpee/Merkin/LBC/100s (Details Below)

Circled up with one member of the PAX running around the circle while the rest of the PAX did the following exercise:

Burpees (while 6 members of PAX took turns running the circle)

Merkins (while 6 members of PAX took turns running the circle)

LBC (while 6 members of PAX took turns running the circle)

100s (while 6 members of PAX took Turns running the circle)

COT

QIC talked about humility and how he often falls on the side of arrogance. Shared the below affirmation and Bible verse. Challenged the PAX to be humble this week and to look at others with compassion and not a sense of arrogance or entilement

A mistake that makes you humble is much better than an achievement that makes you arrogant.

The reward for humility and fear of the Lord is riches and honor and life.
Proverbs 22:4

BALL OF MAN: Burrito closed us in Prayer

Moleskin

Burrito has channeled his inner grunting somewhat; A lot of Tales from a certain Duck – not sure he pushed himself to his limits there. Proscuitto is Awesome and committed to signing up for a Chubby’s Q in April. Common question: “Who is John Doe?” similar to “Who is John Gault”, I’ll let y’all decide

News

3rdF @ Chubby’s – sign up for a Q in April

Zach Attack Mud Run this Saturday (3/14/20)

Burrito on Q Next

Recent Backblasts

March 12, 2020

My daughter turned 5 yesterday. She can count higher than Holy Kiss.

QIC: Burrito

Date: 03/12/2020

PAX: Prosciutto, Whittler, PediaSure, Holy Kiss, Gusher, Laces Out, Recycle

AO: SmackDown

Conditions

Delightfully pleasant, until the monsoon that hit precisely at 6:10 a.m.

COP

1. Mosey x 400

2. 21 (with burpee penalty)

3. Willie Mays Hayes

4. Forward Fold

5. 20 Merkins (OYO)

6. Little Baby Arm Circles (not to be confused with “Baby Arm Circles”)

7. Little Moroccan Nightclubs

8. Little Ray Lewis

9. 21 (with another burpee penalty, because Holy Kiss is the only idiot on Signal Mountain who doesn’t know how to count to 21).

The Thang

Divide into teams of four (4). One member of each team goes to goalpost. Another member of each team goes to opposite goalpost. Two remaining members of each team start on goal line as runners.

On my “go,” it’s a relay, with the guys at each goalpost doing exercising, then being “tagged out” by the runners.

Round 1 (each team member runs 3 220s (down and back). Exercises on Goalposts: (1) Coupon Curls; (2) Merkins.

Round 2 — exercises: (1) Coupon Rows; (2) LBCs.

Then, to the Wall of Pain.

Round 1: Pass the Coupon down the row and back as each PAX sits on the wall.

Round 2: Pass the Coupon down the row. After each pass, the passer does 5 Merkins.

Finale: in a circle on the field, each PAX does two (2) John McCains with the Coupon as the other PAX hold plank.

COT

This COVID-19 stuff is bananas, but the Psalmist states that we have no fear because our trust is in the Lord (Psalm 27:1-3).

Moleskin

I don’t really like any of these guys. To wit:

1. Whittler is, generically, mean. I bet his bedside manner is the best. He didn’t even stick around for the COT.

2. Prosciutto thinks he invented the Upright Row, and his gold chain blinds me early in the morning.

3. Laces Out thinks Memphis is better than UT, and also tried to make me believe that he was involved in a true kicking rivalry. A KICKING RIVALRY! That’s like saying Vanderbilt and Northwestern have a football rivalry.

4. Gusher criticizes and text shames me because I typically don’t do Backblasts. I’m going to heckle him during his next sermon.

5. PediaSure is a doctor, but can’t even answer all of my questions about the Coronavirus.

6. Holy Kiss can’t count, and makes us all look stupid.

7. Recycle is okay — he’s only been out there a week, so I haven’t found a reason to hate him yet. I’m sure I’ll find something soon.

Recent Backblasts

March 9, 2020

Super Tuesday (on a Thursday)

QIC: Whittler

Date: 03/05/2020

PAX: Gusher, The Count, Prosciutto, Blindside, Sidekick, Pediasure, FNG-Recycle, FNG-Hambone, Laces Out, Burrito, Sally, Gecko, Friar Tuck

AO: Smackdown

Conditions

Pleasant

COP

Plank Jack

Mountain Climber

Arm Circles

Seal claps

Randys

3rd grade exercises

Willie Mays Hays

The Thang

Originally intended for Super Tuesday (thus the political themes)
Dirty MacDeuce
We had a playlist with more than 2 songs and each time “Cotton Eye Joe” played, we were to stop and do the Cotton Eye Joe for 3 minutes and 14 seconds

Round 1

Wide Merkin x 12 (4 count)

Iron Mike (Bloomberg) x 12

(Elizabeth) War(ren) Hammers x 12

Run across field and Bernie Sanders back after 3 exercises were done. Rinse and repeat for 4 rounds total

Round 2 – Choose a Running Mate

Running mate Merkins x 12

Victory jump squats x 12

Big boy situp slaps x 12

Run across field and Bernie back after each of the 3 exercises for 4 rounds total

Mary

Alphabet Circle

Pickle pointer circle

COT

“Fundamentally, therefore, any man can, even under such circumstances, decide what shall become of him, both mentally and spiritually.” Victor Frankl, Man’s Search for Meaning

Our spiritual freedom is what makes life meaningful and purposeful. It’s the one thing that can’t be taken from us. This was written by a Jewish psychiatrist while imprisoned in a concentration camp. Despite living in deplorable conditions, the man chose how to respond to this hardship: he chose his path because no one could take away his spiritual freedom.

Moleskin

The peanut gallery decided they didn’t enjoy my monotonous delivery and personality. To each their own.

News

3rd F on Tuesdays