Wildcat Crawl

QIC: Mr. Clean

Date: 08/07/2020

PAX: Blue, Cleaver, Dundee, Freetime, Footloose, Friar Tuck (Respect), Mr. Met, Nordic Trac, Ponce (Respect), Sherlock, Snatch, White Lightening

AO: Shot House


77 Degrees. Starry Sky.



Modified Shoulder Blaster

The Thang

Today, the Lions Den completed the monthly BURPH Challenge, and last night a very dear friend, our former Nantan and current Mustard Seed Leader of F3 Portland, Angus reached out. He somehow found the Backblast from his FNG post, as well as, his post for his first ever ROT (River of Tears) in Augusta. YHC felt this to be a sign for Q inspiration at Shot House. The Wildcat Crawl emerged…

Wildcat Crawl

Run a mile for time.

After the timed mile is complete: Complete the following

Round 1: 10 Burpees — Ascend Bleachers — 9 Squats — Descend Bleachers — Rinse/Repeat Until 1 Squat — Run an AYG Lap

Round 2: 8 Burpees — Ascend Bleachers — 7 Squats — Descend Bleachers — Rinse/Repeat Until 1 Squat — Run AYG Lap

Round 3: 6 Burpees — Ascend Bleachers — 5 Squats — Descend Bleachers — Rinse/Repeat Until 1 Squat — Run AYG Lap

ALL Rounds AFTER 3 are REPEATS of Round 3

Much like the ROT a point system will be applied from this point forward to help Pax track progress.


[Insert any wisdom you’d like to share]
[The “COT” aka the “CIRCLE OF TRUST” is the terminating stage of each Workout, wherein the PAX form a circle and conduct Counterama, Namerama, Announcearama and the Ball Of Man.
BALL OF MAN: Congregation of two or more men in physical contact, usually (but not exclusively) in the prayer that terminates the COT. Abbr: BOM]


[The “Moleskin” aka the “NAKED-MAN MOLESKIN” is the portion of the Backblast in which the Q describes interesting things about the Workout that are at least partially true.]


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

Recent Backblasts

this is not DRAFT: Milkman (Huey – 10/28)

QIC: threeskin

Date: 01/20/2020

PAX: Mr. Clean, Ducktales, Couch Potato, The Count, Milkman, Steam Engine, Spackler, U-Turn, Lloyd, Band Camp, Clothespin

AO: Huey


Coldest beatdown I have had in a long time.


threeskin’s normal warm-up, lots of SSHs, but never more than 20 in cadence

The Thang

Rock Around The Clock
the lamp posts mark each hour of an analog clock
1 Broad Jump then Lunge from 12 to 1 – run back
Pickle Pointers until the last man returns and calls 10 IC

2 Broad Jump then Reverse Lunge from 12 to 1 – run to hour 2 then back to 12
Plank Leg Lift until the last man returns and calls 10 IC

3 Broad Jump then Willie Mays from 12 to 1 – run to hour 3 then back to 12
Imperial Walker until the last man returns and calls 10 IC

4 Broad Jump then Lunge from 12 to 1 – run to hour 4 then back to 12
Pickle Pointers until the last man returns and calls 10 IC

5 Broad Jump then Reverse Lunge from 12 to 1 – run to hour 5 then back to 12
Plank Leg Lift until the last man returns and calls 10 IC

6 Broad Jump then Willie Mays from 12 to 1 – run to hour 6 then back to 12
Imperial Walker until the last man returns and calls 10 IC

7 Broad Jump then Lunge from 12 to 1 – run to hour 7 then back to 12
Pickle Pointers until the last man returns and calls 10 IC



Successful people maintain a positive focus in life no matter what is going on around them. They stay focused on their past successes rather than their past failures, and on the next action steps they need to take to get them closer to the fulfillment of their goals rather than all the other distractions that life presents to them.


We were all just glad the count survived. Proof that his activity that morning were not healthy. ha!


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

Recent Backblasts


    QIC: Milkman

    Date: 09/19/2019

    PAX: Geek Squad, Couch Potato, Freetime, U-Turn, Ducktales

    AO: The Huey


    Cooler then usual, almost pleasant.


    • Dynamic stretches and exercises – 75 goals scored in 2019
      • 25 Side Saddle Hops
      • 25 merkins
      • 25 Mountain Climbers

    Lap around the track, alternating exercises while moving from light to light

    • High knees
    • Side shuffles facing inside track
    • Side shuffles facing outside of track
    • Karaokes facing outside
    • Karaokes facing inside
    • Bernies


    The Thang

    What do our hometown professional footballers go through in a light practice? Time to find out!

    Static Stretching (4 for 4x National Runner-Up in the NPSL)

    • Forward Fold
    • Willie Mays Hayes
    • Hamstring
    • Groin stretch

    Everyone on a ball!  Plenty of balls to go around.  (exercises with ball at feet)

    • 25 Tic Tocs
    • 25 Toe Touches per foot
    • 25 pull backs per foot

    Speed Square – cones setup at each corner of a 15ft square. Bursts of speed in-between cones concentrating on cutting quick. Alternated exercises as we rounded the corners. Each PAX rounded the square 7 times.  (Total time in the square is 11 for 11 Seasons of Chattanooga Football Club!!)

    • Forward sprints
    • Shuffles
    • Bernies
    • Passing sprint drill – PAX line up behind cone. The PAX next inline calls a cone (left,right,center), passes the ball there. PAX in front sprints to retrieve the ball and brings back. Each PAX goes 6 times.

    Agility Ladder – PAX lined up in single-file line at one end of ladder and proceeded through the rungs with a certain exercise. FAST feet! (Ladder was a little small, may have been intended for kids)

    • Both feet in!
    • Step-out
    • Step-over

    Hula Hoops – PAX paired up. 1 ball between each pair. 1 PAX had to shield other from the ball while keeping it at their feet. We tried to keep inside a hula hoop, but that got a little dangerous. Trip hazard! Everyone loved the FULL-CONTACT! PAX switched who was on the ball as the other was able to get the ball away.

    Suicides – Back parking lot – Straight forward sprints, down and back

    • 3 parking spaces
    • 6 parking spaces
    • 10 parking spaces

    Mosied back to circle up for abs and cool-down exercises

    • 11 flutter kicks
    • 20 Freddy Mercurys
    • 20 American Hammers
    • Boat to Canoe
    • Leg muscle recovery – shake it out!




    Chattanooga Football Club was established and is ran by Chattanoogans. Support for the organizations is grass-roots built. It doesn’t take alot of money to do something great.  CFC has proven greatness many times in it’s history for play on the field, organization off the field and the investments it continues to make in our community.  Our team is now recognized in its sport as a national and international leader for lower-division soccer.  Support home-grown local business. They have the MOST INVESTED in our communities, constantly giving back. CFC players and staff directly and monetarily invest in

    • The CFC  Foundation – helping talented individual youth be able to play at the highest levels
    • CFC Academy – uniting our town’s best youth players
    • Highland Park Commons – Maintaining turf fields in the Highland Park community for recreation and instructional play of the beautiful game into the inner city
    • Operation Get Active – an after-school program offered to our inner city elementary schools
    • Chattanooga Sports Ministry – offering youth and amateur sports leagues


    “Be Prepared” The Scouts Challenge – 07/01

    QIC: Milkman

    Date: [07/01/2019]

    PAX: Whittler, Geek Squad, Fissure, Ducktales, Radiohead, Hasbro, Hector, Truck Yeah, Hold Up, U-Turn, Red Tees

    AO: [The Huey]


    Warm, clear and Humid


    The Boys Scouts of America was formed in 1910 and is this country’s largest youth organization

    All warmup exercises are in cadence

    29 Side Saddle Hops

    There are 3 AIMs in Scouting – Three arm exercises

    (21 merit badges earned to get Scouting’s highest rank, Eagle – 21 count of arm exercises)

    1. Character Development – 21 Baby Arm Circles

    2. Citizenship Training – 21 Moroccan Night Clubs

    3. Personal Fitness – 21 Cherry Pickers

    11 Eagle Scouts have walked on the moon – Third Grade exercise – 11 count

    24 Side Saddle Hops while repeating the 12 Points to the Scout Law

    Trustworthy, Loyal, Helpful, Friendly, Courteous, Kind, Obedient, Cheerful, Thrifty, Brave, Clean and Reverent

    Got to Be Prepared – AIM #3 – Personal Fitness

    Pair Up! In the Scouts we use the Buddy System. To make Eagle, its proven boys are more likely if they have a best friend in their unit along the way. Only 2 out of 100 ever make the Eagle rank.

    Boys must complete the following exercises to rank-up

    Mosey 1 lap around track, completing exercises at every-other light post

    1st Light Post – Between buddies – 50 push ups

    2nd Light Post – Between buddies – 75 big boy situps – There are 135 merit badges to choose from

    3rd Light Post – box jumps to the next light post

    4th Light Post – Each buddy 14 side saddle hops – Boys have to move through 14 ranks to get to Eagle

    Mosey Lap 2 – Scouts love outdoor activity. Climbing is a favorite!

    1st-2nd light poles – shuffle facing the cliff to the left

    2nd light pole – Switch, shuffle facing the rock wall to the right

    3rd light pole – Bernie – Keep that balance up!

    Sidewalk to center park flag – 30 Mountain Climbers

    Got to Be Prepared – First Aid

    Cub Scouts are taught First Aid in every grade. This reduncancy is built-in to reinforce preparedness when tragedy happen. The First Aid merit badge is the most popular earned and required to make Eagle. “Quick there is an emergency on the mountain!”

    Jailbreak to end of sidewalk at pavilion

     Relay race in-between sidewalk and track. Scouts learn different carries to transport others. Injured participants switch out with others so everyone helps carry. (2 groups of buddies broke up to play injured)

    Front to Back Carry

    2-handed seat Carry

    4-handed seat Carry

    “Oh no, your injured person has passed out and no longer has a pulse!”

    30 single count Star Pushups to signify the compressions in CPR (with everyone badly signing “Stayin Alive”)

    Mosey back to the parking lot

    Round of Merrys

    30 Freddy Mercury’s – Scouts must complete 100 miles to earn Bicycle merit badge

    20 Flutter Kicks – Scouts must swim a continuous 100 yards for Swimming merit badge

    20 American Hammers – Scouts must complete 50 yards for Rowing merit badge

    Boat to Canoe – Scouts have to paddle a swamped canoe for 50 feet for Canoeing merit badge


    Congratulations! Today you’ve completed most of the personal fitness requirements to earned your Eagle award.  

    Just as I am in the Scouts, I challenge each of you to find an organization which is important to growing our next generation and then help.  These organizations should always be ran by volunteers who show true passion in it’s mission. Scouting is noble of being supported because in the 109 year history, the 12 points of the Scout Law (how to live your life) have NEVER changed. These character traits are timeless.

    I stand in front of 100 different families every August at my Cub Scout Pack and challenge parents to set aside 1 hour a week to spend with their child in a character development program. There is NOTHING I enjoy more in life than seeing that light in my kids’ eyes when they learn something new or they find new love in having fun with their friends. Don’t just drop your kids off.  Go and be there with them.  Build the relationship. This is the next generation which will impact others and our community.