f3sidekick – F3 Chattanooga

June 9, 2021

N.O.I.C.E.

QIC: Sidekick

Date: 06/09/2021

PAX: Lanyard, Double Bounce, FNG-Brown Card, Swingset, Sparky, Oiler, Blair Witch

AO: Ridgecut

Conditions

69 (+2) degrees with 69% (+~20%) Humidity and a 69 MPH (-~67 MPH) wind from the southerly region

COP

Forward Fold; Right Over left; Left Over Right; Willie Mays Hays; LBAC; Reverse; OH Claps; Seal Claps; Moroccan Night Club; Kenyan Night Club (in honor of our FNG); Supermans; Michael Phelps; Broga

The Thang

Today is a special day. A NICE day if you will. A day I take great pride in leading.

N.O.I.C.E.
Everyone knows this is the proper spelling of this word on a day such as this. So I took advantage, with full consent of course, and flipped this traditional work out around to meet my needs.

This is a workout modeled after the traditional BLIMPS beatdown

All PAX enter the soccer arena. We start at one end.

Run to the center, perform 23 Reps of the prescribed exercise, run to the other end for 23 more reps, run back to the middle for a final set of 23 Reps, then run back to the starting point. Hold pickle pounder position or flexed pickle pointer position for the 6.

Now, BLIMPS are easy to find exercises. NOICE is a different beast all together. Here are forbidden fruits that I selected from the Exicon

No Surrender – Fingers interlaced behind the head, down on one knee, other knee down next, then back up one leg at a time. That is one rep. Basically a John McCain with no coupon

Outlaws – On your 6 in Flutter kick position, using both feet trace a capital O in the air

Imperial Squat – Imperial Walker but after each leg do a squat. Each leg counts as a rep. I mean we all need to perform tonight at home and no one needs burnt out hammys in the middle of the action

Clock Mercans – Mercans at 12:00 postion, 90 degree rotation to 3:00, 90 degree rotation to 6:00,etc. Modified to match the number of the day, we did mercans at 6 and 9, thats one rep

Elbow Eagles – Low plank position, alternate lifting one wing up over your head and then back down

Once this was complete we had just enough time to cap off our NOICE workout with the trifecta of inappropriate exercises to a total rep count of 69; 23 pcikle pounders, 23 pickle pointers, and 23 Monkey humpers.

COT

Patience. A virtue that many us could use more of. Challenge the PAX to focus on patience this week and to remember sometimes it really is the best option

Moleskin

Sadly I did not force the PAX to complete any partner pounder pointers as suggested by Dundee. There were also no blushing old ladies. We did have a potential Purple Rain sighting about 15 minutes into the workout, but the potential vehicle exited stage left

News

Lookouts convergence this Saturday

Fallen 5 in mid June

Recent Backblasts

May 18, 2021

Fun in a Forbidden Land

QIC: Sidekick

Date: 05/12/2021

PAX: Escobar, Uncle joe, Bernie, M.I.A., Top’em, AOL

AO: Hacksaw

Conditions

52 and Clear

COP

Forward Fold ICX12; Willie Mays Hays ICX12; SSH ICX20; 3rd Grade Exercises ICX12; LBAC-REV-Overhead Claps-Seal Claps ICX10; Slow Squats

The Thang

Start at the Big Flag

Roll your Poison

One dice, 6 exercises – 10 Blockees, 20 Dercans, 20 Block Lunges EC, 20 Overhead Press, 20 Block Squats, 20 Curls

PAX take turns rolling dice and performing reps. 4 rolls of the dice then off to the next thing

Run to the Pickle ball courts

Each PAX chose a court, starts on the left sideline. One Pax calls 20 reps of a core exercise. When reps are complete, each PAX performs traveling Mercans from left sideline to right sideline, then takes up position on the next court.

Repeat this for four rounds

Run back to the big flag

Repeat 4 rounds of the Dice routine, then run back to the courts

Repeat the core routine for 4 rounds, run back to the bug flag

Time

COT

Active listening is a skill that we should utilize more frequently. At home, at work, etc. Sometimes not responding but just being an ear is all you need.

Moleskin

Little did we know what would come from the city later this day. Glad its been resolved now

News

Memorial day convergence, 7 AM at the Dame

Recent Backblasts

May 18, 2021

22X2s at the Battlefield

QIC: Sidekick

Date: 05/08/2021

PAX: Best in Show, Iron Butt, Sunscreen, Pebbles

AO: The Battlefield

Conditions

41 and clear

COP

Forward Fold ICX12; Willie Mays Hays ICX12; SSH ICX20; 3rd Grade Exercises ICX12; LBAC-REV-Overhead Claps-Seal Claps ICX10; Slow Squats

The Thang

Mosey over to the Pavilion

22s X 2s is basically an 11s, but double the reps.

Start with 20 Dercans; run to the opposite side of the track; 2 Block Squats; Run to the Pavillion; 18 Dercans; Run to the opposite side; 4 Block Squats;

Continue in this manner until you end with 2 Dercans and 20 Block squats

Mosey back to the flag for 2 CORE exercises

Time

COT

Active listening is a skill that we should utilize more frequently. At home, at work, etc. Sometimes not responding but just being an ear is all you need.

Moleskin

News

Recent Backblasts

May 18, 2021

Spread Eagle

QIC: Sidekick

Date: 05/07/2021

PAX: Woodrider, Blackout, Oui Oui, Seagull, Toe Jelly, WreckedEm, Meow Mix, El Chapo, Tatonka

AO: Parliament

Conditions

47 with a light sprinkle towards the end

COP

5 Burpees; Willie Mays Hays ICX10; 3rd Grade Exercises ICX10; Seal Claps ICX10; Shoulder PRess ICX10; Slow Squats ICX15

The Thang

Spread Eagle

All PAX spread out along the straightaway of the practice field; Walk to the middle of the football field and place your block; walk back to the straightaway on the field.

All rounds will follow the same general sequence: travel to block, exercise with block, jail break to opposite side track; 10 Mercans; repeat back across the football field to your starting point; run a lap

Round 1

Bear crawl — 20 Block Squats — Jail break — 10 Mercans — Bear Crawl — 20 Block squats — Jail Break — 10 Mercans — Lap

Round 2

Lunge — 20 Block press — Jail break — 10 Mercans — Lunge — 20 Block Press —Jail Break — 10 Mercans — Lap

Round 3

Crawl Bear — 110 Blockees — Jail break — 10 Mercans — Crawl Bear — 10 Blockees —Jail Break — 10 Mercans — Lap

Round 4

Reverse French Lunges — 20 Block Curls — Jail Break — 10 Mercans — Reverse French lunges — 20 Block Curls — Jail Break — 10 Mercans — Lap

Round 5

Traveling Burpees — 20 Kettle Bell Swings — Jail Break — 10 Mercans — Traveling Burpees — 20 Kettle bell Swings — jail Break — 10 Mercans — Lap

COT

Active listening is a skill that we should utilize more frequently. At home, at work, etc. Sometimes not responding but just being an ear is all you need.

Moleskin

News

Recent Backblasts

April 8, 2021

Tabata Time in Tennessee

QIC: Sidekick

Date: 04/06/2021

PAX: Sunburn, Cart Girl, Vsquared, Shadow, Brain Fart, Doodles

AO: Boneyard

Conditions

52 and perfect

COP

Forward Fold; Willie Mays Hays; SSH; 3rd Grade Exercises; Seal Claps; Overhead Claps; Slow Squats

The Thang

Tabata Time

Each round is 30 seconds with 10 second rest. 5 Rounds of each. In between exercises we run to the Pillars and back

High Plank

Low Plank

Mahktar Ndaye

Pickle Pounders

Mosey to the Wall for Leg Time – Same set up, but mosey around the rec center

Wall sit

One legged squats

Mosey back to the flag

Dying cockroach ICX20

Time

COT

Take time to appreciate what we all have going right for us. Don’t dwell on the negatives or the things we think we want and need

Moleskin

One legged squats suck

News

Look for a time to help out with Night Sweats lawn maintenance where you can.

Recent Backblasts

March 28, 2021

Wagon Wheel rolls into the Huey, just before 4 Bud Light Trucks

QIC: Sidekick

Date: 03/25/2021

PAX: U-Turn; Dundee; Ducktales; Geek Squad; Doogie; Nordictrak; Blue; Cleaver; Roomba; Slois Lane

AO: The Huey

Conditions

57 and clear, until it wasn’t…

COP

Forward Fold; Willie Mays Hays; SSH; 3rd grade Exercises; LBAC-Reverse-Overhead Claps-Seal Claps-Overhead Press; Slow Squats

The Thang

Wagon Wheel

The Wagon wheel works great with a circular running path and just by happenchance, the Huey has a circular running track.

The wheel consists of 8 stations (the spokes) connected to a central Hub, with the track making up the wheel.

The 8 stations are as follows: Mahktar Merkins X 10 hard Count; Crab Claps X 10 Hard Count; Block Press X 15; SSH X 20 Hard Count; Block Curls X 20; Imperial Squats X 15 Hard Count; Jungle Boi Squats X 15; BBSU X 20

The routine is as follows: PAX split up to the 8 stations, with 11 total, 3 stations have 2 guys. Complete the reps on the paper and run to the hub, perform 5 Burpees, run back to the station and complete the reps again. Mosey counter clockwise to the next station and repeat. Repeat this around until all stations are complete.

We each grabbed one more station when the 6 was in based on our buddy’s least favorite.

Now the rains came. This was not a sprinkle, into a drizzle, into a rain. This was nothing, straight to a down pour. A turd floater if you will.

We ran under the pavilion and ended with some Dip planks, some dercans; some exaggerated groin and hammy stretching, hands out Ircans, and finally some dying cockroach.

Time

COT

Today we talked about the parable with Jesus giving the blind man his sight. This is relatable to todays society in that we are all blinded to some degree by something. There is always something that takes our attention away from our relationship with Jesus. Try to find what yours is this week.

Moleskin

Bud Light trucks are the Huey mass transit buses of the boneyard. I will say that the fine folk of Soddy Daisy must have been thirsty lately as three trucks rolled out in the first 10 minutes. We decided that 5 burpees burns as many calories that one can of that water beer contains.

News

No news is good news

Recent Backblasts

March 24, 2021

22X2s at the Battery

QIC: Sidekick

Date: 03/20/2021

PAX: Rug Doctor; Abercrombie; Mrs. Baker; 9-Volt; Deep Dish; FNG-Homer; Tinkerbell; Kashmir; Tin Snip; Land yacht

AO: The Battery

Conditions

41 and clear

COP

Forward Fold ICX12; Willie Mays Hays ICX12; SSH ICX20; 3rd Grade Exercises ICX12; LBAC-REV-Overhead Claps-Seal Claps ICX10; Slow Squats

Mosey to Pickle ball Courts

Each Pax chooses a baseline, one left blank due to 11 pax instead of 12

One PAX is on the COREt of Honor and calls 25 reps of a CORE exercise; once complete, PAX rise and run a lap plus one baseline. Rotate through in this manner until all PAX have called an exercise. We stopped after 7 rounds due to time to complete our 22sX2s

The Thang

Mosey over to the Pavilion

22s X 2s is basically an 11s, but double the reps.

Start with 20 Dercans; run to the Prius and back; 2 Squats; Run to the Prius and back; 18 Dercans; Run to the Prius and back; 4 Squats;

Continue in this manner until you end with 2 Dercans and 20 squats

Mosey back to the flag for 2 CORE exercises

Time

COT

Parable with Jesus giving the blind man sight is relatable to our lives today. What is it that blinds us? Keeps us from seeing the true path to a relationship with Christ.

Moleskin

Love my trips to the Battery. Can’t wait to be back

News

Convergence at Ridgecut on Wednesday to honor Night Sweats

Recent Backblasts

March 17, 2021

Time to Change the Clocks

QIC: Sidekick

Date: 03/15/2021

PAX: Purple Rain, White Glove, Sunscreen, Sports bra, Pebbles

AO: Beast Ridge

Conditions

57 and clear

COP

Forward Fold, Willie Mays Hays, 3rd Grade exercises, SSH, Seal claps, Overhead claps, Slow Squats; Mosey to the practice soccer field

The Thang

Mercan Clock – Assume Plank. Wherever you are pointing is 12:00. 1 Mercan, rotate to 1:00 and 1 Mercan; Rotate to 2:00 and 1 Mercan; Rotate to 3:00 and 3 Mercans; Repeat aroudnthe clock with 1 Mercan per stop at 4,5, 7, 8, 10, and 11. 6 Mercans at 6, 9 at 9 and 12 at 12

De-escalating 4 Corners

Using the soccer field for the 4 corners and the following format – Mosey from Corner to Corner; Corner 1 and 3 are core exercises; Corner 2 is legs; Corner 4 is upper body.

Round 1 – 25 reps – LBC; Squats; Pickle Pointer; Mahktar NDaye

Round 2 – 20 reps – Heel Touches; One Legged bulgarians; Freddy Mercury; Shoulder Taps

Round 3 – 15 Reps – Big Boi Sit ups; Jungle Boi Squats; Dying Cockroach; Fingers out Wercans

Round 4 – 10 Reps – Pretzel Crunch; Imperial Squats; Pickle Pounders; Diamond Mercans

Dip Planks – Up position for a 10 count, down position for a 5 count; Repeat until I get tired

Wrap up with a second Mercan Clock

Mosey back to the flag

Time

COT

Today we talked about the passage where Jesus used clay to cure a man’s blindness. I think this relates to us today in the fact that we can all be blinded by things in our lives but only truly see what’s important through our relationship with God. Good to think on

Moleskin

Mercan Clock was a hit

News

Convergence at Ridgecut on 3/24 in memory of Night Sweats

Recent Backblasts

March 17, 2021

A WALL SIT IS A GOOD WAY TO WATCH A TENNIS MATCH BETWEEN A CRAWLING BEAR AND A HOPPING BUNNY ON COURT 11 AT BONEYARD

QIC: Sidekick

Date: 03/09/2021

PAX: Rodeo, Sunburn, Brain Fart

AO: Boneyard

Conditions

50 something and nice

COP

Forward Fold; Willie Mays Hays; 3rd Grade Exercises; SSH; LBAC, reverse, overhead claps, seal claps, ray lewis; Slow Sqauts; Mosey to the hill

The Thang

RANDOM THOUGHTS

All PAX Plank at bottom of hill; one pax bear crawls to the top and completes 5 Mercans; Resumes plank; Calls name of next PAX who repeats until all PAX are at the top of the hill.

Move to Tennis Court

Lunging Suicide with Burpees – Lunge to each line, 1 Burpee; Mosey back; Complete the Suicide

Bunny Hop Suicide with burpees – Same as before but bunny hop instead of Lunge; Harder than you think

COREt of Honor – PAX break up into the 4 corners of the court; One PAX is in the corner of Honor and calls 25 reps of a core exercise; When complete, all pax run 1.25 laps of the COREt so that the next PAX is in the corner of HONOR; Repeat until all PAX have held the esteemed seat.

Leave the Tennis Court

Dip Planks – Assume the dip position; hold the up position for a 10 count; hold the down position for a 5 count; repeat until i get tired.

Mosey over to the wall – Wall sit with various are reaches and ankle touches and such. Repeat a few times

Mosey over in front of the rec center

Mercan 11s – Grab a curb and complete a round of 11s with Ircans and Dercans

Mosey back to Flag – time

COT

Today we talk about the bible passage with Jesus and the Samaritan woman at the well. How people “thirst” for things (fill in your choice of material posession) while the true thirst quencher lies in a life with Jesus.

Moleskin

Random workouts are my fave

News

Softball died. RIP

Recent Backblasts

March 7, 2021

Legacy hits the fast track

QIC: Sidekick

Date: 03/04/2021

PAX: Radar; Gilligan; Sousa; Ramrod; Threeskin; FNG-Chianti; Seagull; AOL; Uncle Joe; Peanuts; Flemish

AO: Legacy

Conditions

38 and dry

COP

SSH ICX20; Willie Mays Hays ICX12; 3rd Grade Exercises ICX12; Slow Squats ICX15; Ray Lewis ICX12; Seal Claps ICX12; Overhead Claps ICX12

The Thang

The Lap on the Fast Track
Title of exercises or routine
This is an 8 station circuit that makes a lap around the big house at Legacy. The 8 stations are as follows:

Mercans X 20
Imperial Squats X 15
LBC X20
Monkey Humpers X 20
BBSU X20
Jungle Boi Squats X 15
Block Curls X 20
Burpees X 10

Pax begin at the start line with a Bear Crawl to station #1, perform the reps and run the entire lap. Lap #2 begins at the start line again with a Bear Crawl to the Mercans station, perform the reps and run to Station #2. Perform the 15 Imperial Squats, then run the rest of the lap. Lap #3 starts with, you guessed it, a bear crawl to the Mercans, do the mercans. Run to the Imperial Squats, do the reps. Run to the LBC station, do the reps, then run the rest of the lap. Repeat until you finish or time, whichever comes first.

About half of the PAX completed the circuit.

In total, this was 160 Mercans, 105 Imperial Squats, 120 LBCs, 100 Monkey Humpers, 80 BBSUs, 45 Jungle Boy Squats, 40 Block Curls, 10 Burpees and about 2.8 miles. A good mornings work.

That was all we had time for.

COT

Talked this morning about self accountability. Most of us need some self awareness and accountability in our work and we all need it in our personal lives. Taking time to evaluate your actions and results will go along way in guiding you to successful completion of goals and let you know when you need to course correct. The people that hold you accountable will have a lot less to say if you are checking yourself so they don’t have to.

Moleskin

Set a new personal record this morning on average beats per minute for a beatdown. Direct result of trying to keep up with Radar and Gilligan. Me and Seagull became station buddies so we wouldn’t get lonely in pack #2. Those guys were blistering.

News

F3 Softball team this year. Check slack channel if interested